The smallest of tweaks to your meals can have a huge impact on your weight loss.
If you're struggling to shed those extra pounds, but don't want to end up swinging from one drastic diet to another - you may want to focus on small substitutions that can lower your calorie intake. This will help create a calorie deficit, which most reputable bodies accept as the main way to lose weight.
Instead of frying food, try grilling it, and instead of full-fat milk - try having your coffee black. These little tips are much more sustainable than trying to live off mango juice for a week, but could make a huge difference when you step on the scale.
Asam Enaz is a personal trainer and clinical dietitian (Bsc) who has racked up an impressive following on social media for showing off his client's transformations. Speaking to MailOnline, the PT suggested swapping out granola and toast for breakfast with zero-fat Greek yoghurt and berries.
"Ditch the sugar-laden granola and carb-heavy toast for a protein-packed bowl of Greek yoghurt topped with antioxidant-rich berries," he added. "Not only does this swap slash unnecessary calories, but it also provides a filling blend of protein and fibre to kickstart your day."
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Enaz claims this simple substitution will cut around 300 calories from your breakfast. But, it's worth noting a lack of carbohydrates may not satiate you as much as the granola brekkie.
If you're still wanting that carb-hit, the dietician recommends ditching 'sugary cereals' for oats served with peanut butter and a 'light drizzle of honey or small tablespoon of maple syrup'. Peanut butter is a great source of protein but shoppers should watch out for store-bought versions that can sometimes be laden with sugar and oil. Making this simple switch can save around 200 calories, Enaz claims.
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At lunchtime, Enaz advises passing on a BLT with a packet of crisps and can of Coke for a lighter alternative: a turkey and vegetable wrap. It may not sound as appetising, but the World Health Organisation (WHO) classifies processed meats including bacon as a Group one carcinogen to humans. Two rashers of smoked bacon from Tesco also contains 8.2g of fat (12 per cent of your RDA) and 1.68g of salt (28 per cent of your RDA).
But replacing processed meat with chicken or lean turkey slices can drastically lower your fat intake - while opting for wholemeal bread or wraps can also increase your fibre intake. These small tweaks can save you up to 400 calories - especially if you put down the Walker's crisp for a fruit pot or boiled egg.
For dinner, you can still enjoy your favourite takeaway if you avoid those heavy sauces and extra sides. For example, instead of going for a chicken butter dish laden with oil and cream, a tandoori chicken might spare you a few hundred calories.
"Whether you're enjoying a stir-fry or curry, cauliflower rice serves as a nutritious and low-calorie alternative," Enaz adds. In itself, this alternative could save you up to 300 calories and up your fibre content.
If you want to lose weight but you're struggling with what to cook, you can download the NHS' free meal plan here.
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