Five 100-Calorie Swaps to Make Today

Most nutritionists will tell you that you need to cut back and/or burn off about 500 calories a day (or 3,500 calories in seven days) to lose a pound a week. So we checked in with Keri Gans, R.D., author of The Small Change Diet, for easy ways to make that happen:
1.
Instead of: A Starbucks grande latte with whole milk (220 calories)
Go for: A Starbucks tall latte with nonfat milk (100 calories)
You'll save: 120 calories
2.
Instead of: 2 scrambled eggs (156 calories)
Go for: 2 scrambled egg whites (34 calories)
You'll save: 122 calories
3.
Instead of: 2 Tbsp of mayo on your sandwich (180 calories)
Go for: 2 Tbsp of avocado (45 calories)
You'll save: 135 calories
4.
Instead of: 1 packet of creamy Caesar dressing on your fast-food salad (190 calories)
Go for: 1 packet of low-fat balsamic vinaigrette (35 calories)
You'll save: 155 calories
5.

Instead of: 1/2 cup Häagen-Dazs vanilla ice cream (270 calories)
Go for: 1/2 cup low-fat frozen yogurt (170 calories)

Remember this is a learn behavior, try these changes ALONG with exercise and give your self some time to see the results.