Losing weight doesn't have to be traumatic, consider the gradual approach. There are plenty of little things you can change in your routine to drop the pounds. Here are 39 ways to cut 100 calories a day out of your meals.

For breakfast, switch from whole milk to 1% or fat-free (skim) milk. Then swap out regular jelly on your toast for one of the sugar-free varieties. If you're having an omelet, make it from egg whites instead of whole eggs, and add vegetables like mushrooms, onion, bell peppers and spinach instead of meat and cheese.

Get rid of cereals that have more than 6 grams of sugar per serving. Dump the high sugar packets of oatmeal and replace them with the flavored sugar-free varieties. When you make French toast, use sugar-free syrup. If you're ordering pancakes, ask for a short stack.

Have half of whatever bread you're going to eat. If you usually start your morning with a bagel, eat half and wrap the other side up for the next day. Instead of two slices of toast, make one out of double fiber bread. You'll get your fiber boost for the morning but only half the calories.

During lunch, order grilled chicken or veggie patties instead of a burger. Top your sandwiches with lettuce, tomatoes and onion instead of cheese. If you're making your own, prepare the sandwiches open-faced and save a slice of bread. Don't use tuna fish packed in oil, get it in water and mix it with fat-free mayonnaise.

Salads should be approached with caution. Skip the croutons, cheese and regular dressings. Instead, cover it with vegetables and get fat free dressing on the side. Save even more by dipping your fork in the dressing and then spearing the salad.

Don't fry your meats; bake, broil or grill them. Cut the fat off steaks and remove the skin from the chicken. Limit what you eat to a single serving. For meat, that's 3-4 ounces of food about the size of a deck of cards.

At every meal, leave a few bites on your plate or serve yourself just a little bit less than what you're used to. Before you go back for seconds, wait 15 minutes. Give your body some time to register the food you've eaten and you may find you're not still hungry after all.

Never order dessert for one. If you must have some, get the smallest one they offer and split it with everyone at the table. At parties where cake is served, ask for a slice from the middle where there's less frosting. Avoid two scoops of ice cream in a bowl. Instead, get a single scoop on a cone. Ask for sugar cones, not waffle cones.

Eat something small every 3-4 hours to help cut cravings. Pack raw vegetables and fat-free dip, a piece of fruit, a low-sugar Greek yogurt or small handful of unsalted nuts. Make air-popped popcorn but don't cover it with butter, cheese or caramel.

Anytime you eat a snack, be sure to pour a measured serving into a bowl before you eat it. If you don't, it's too easy to keep munching more than you should directly from the bag or box. Snacking is critical because you always want to keep your body with a little bit of food in it to avoid hunger binges.

Toss out the regular cream cheese, sour cream and peanut butter. Replace them with fat-free cream cheese, fat-free sour cream and lower fat peanut butter. Substitute mustard for mayonnaise. Replace guacamole with salsa, Alfredo sauce with marinara and regular potato chips for baked versions.

Finally, don't drink your calories. Skip the glass of juice and substitute a piece of whole fruit. Pass on sugar-filled chocolate or strawberry milk and add sugar-free flavorings to milk instead. To help reduce cravings, resolve to quit soda and drink only water for 30 days.

39 ways to cut calories without depriving you. Go ahead and keep eating the food you're familiar with, just swap the higher calorie versions for lower-calorie ones. Choose just one swap a day and you'll be on your way to a fitter body.

Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.

6/13/2010