Deep down, we all know that regular exercise and a healthy, balanced diet is the only sustainable way to lose weight. That fad diet might work for a month but those hastily-lost pounds will be back to haunt you in no time - trust us. The mathematics are simple - take in less calories than you use in a day and you'll burn fat, take in more than you use and you'll put on some. However, staying on that right side of the balance doesn't have to be difficult. Here are our top tips for cutting those calories... without really trying.

---

1) Use a smaller plate This may seem silly but studies have shown that using a smaller plate will result in consuming less calories. Seeing a full plate will trick your brain into thinking you're eating the same amount as normal and you'll soon get used to a smaller portion. 2) Dig into vegetables Most of us fall into the trap of having heavy carbohydrates as the basis of our meal and this can mean major calories. Replace half of your rice or potatoes with other healthy veg and you're already on the road to a lower count. Better still, choose a dish like cauliflower rice to serve with your stir-fry or swap lettuce for tortillas when making fajitas. Just one wrap can have 130 calories so it's a big difference! 3) Forget the fizzies A can of Coca-Cola has 139 calories so if you're serious about cutting those calories, these should be the first to go. The diet versions may be lower but they include a lot of artificial sweeteners so try a glass of cordial instead - better for your weight and your health! 4) Drink responsibly A pint of beer has 210 calories, a quarter bottle of wine is 138 and a double vodka and Red Bull has over 250 calories so even if you're being a saint during the week, those empty calories on Saturday night could be sabotaging your slimline goals. A vodka and slimline tonic has just 60 calories and is a popular choice for those watching their weight or opt for a bottle of low calorie beer if you want to stay off the spirits. 5) Simplify your coffee order Coffee is one of the most dangerous areas when it comes to watching those calories as some of the special festive releases are very high . For example, a tall Honey And Almond Hot Chocolate from Starbucks is 172 calories, while an Americano is just 11 calories (before milk and sugar). 6) Cheat smart If you must have a little treat now and then, make it a smart one. Choose a Thai takeaway over an Indian or order the thin base pizza instead of a thick base - you could save over 100 calories per slice!