Hold the fat

Here's another quick tip on improving your diet.

When cooking, limit the amount of oil you use by using a non-stick pan. You can also use sprayable oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories.

Instead of commercial aerosols, you could even get a pump action mist sprayer, available in department stores, to evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose - a saving of 100 calories.

You could also blot the fat from greasy foods like pizza or burgers. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone. Keep doing these things until they are automatic habits. Stay well.