Sometimes it's the small changes you barely notice that add up to big changes in your weight. Try these effortless methods and watch the pounds drop away...

Cut liquid calories

Sugary fizzy drinks, fruit juices and squash all contain around 100 calories in a regular glass and fancy coffees such as lattes can be 250 calories or more. Each small glass of wine will also add around 100 calories. Total up your daily liquid intake and you'll soon see it's not just food calories you have to watch.

Research shows that we often don't take into account calories consumed in liquid form so we're unlikely to compensate with less food. To avoid the liquid calorie trap, opt for choices such as tea, regular coffee, herbal tea, water, skimmed milk and the occasional diet soft drink.

Use smaller plates

This trick will mean you automatically serve yourself a smaller portion without even noticing. Just one less tablespoon of pasta on your plate saves you 31 calories while one less new potato cuts out another 30 calories - small savings like these soon add up to sustained weight loss.

Change your spread

Switch to a low-fat spread instead of butter or margarine.

Do this on just two slices of bread every day and it will save you at least 80 calories. That translates to 1lb lost every couple of months.

Hold the mayo

One tablespoon adds about 100 calories and 10g of fat to your sandwich or salad. If you must use mayo, switch to the light stuff and cut half the fat and calories. Mustard is the best bet for your sandwich - it has 10-20 calories per tablespoon.

Swap your normal cuppa for green tea

Substances called catechins in green tea appear to slightly raise metabolic rate.

By swapping five or six cups of standard tea for the same amount of green tea every day you'll burn up to an estimated 80 extra calories a day.

Grate your chocolate

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When you grate a couple of squares of chocolate they make a much bigger pile (pick up between your thumb and forefinger and enjoy!).

Just remember to hide the leftover squares back in the fridge out of sight...

Switch to wholegrain

Wholegrain versions of pasta, bread, rice and other carbs won't save you any calories but they will fill you up better and mean you're likely to eat less overall.

Another benefit is improved digestion, with less constipation and bloating, so you have sleeker lines.

Studies show that people who have diets high in whole grains also have lower waist measurements.

有时候正是一些不起眼的小改变使你的体重发生巨大的变化。试试下面一些毫不费力的方法吧，那样你就可以看着自己的体重下降了。

减少液态卡路里摄入

一杯碳酸型糖类饮料、果汁或鲜果汁大概含有100卡路里能量，而一杯浓缩咖啡如拿铁咖啡则含有250卡路里或更高的能量。一小杯酒也有100卡路里左右的能量。计算一下你每天的液体摄入量，你很快就会发现，你需要注意的不只是食物里所含有的能量。

调查显示我们通常不会将液体含有的能量考虑在内，因此也就不会减少食物摄入量用以弥补。为了避免液态卡路里陷阱，应选择一些如茶、普通咖啡、凉茶、白水、脱脂奶之类的饮品以及少量的减肥饮料。

使用较小的餐具

这个小窍门可以使你在不知不觉中减少了食物摄入量。减少一汤匙的面食就减少了31卡路里，少一勺子嫩马铃薯又可以减少30卡路里能量。不久，这种小举措就会为你体重的持续下降贡献一份力量。

更换你的奶油

选择低脂的奶油来代替黄油或人造奶油。在两片面包上使用低脂奶油，你每天就可以少摄入至少80卡路里能量，也就是说，每两个月你就可以减少一磅的体重。

控制蛋黄酱的使用量

在你食用三文治沙拉时，加入一勺的蛋黄酱就增加了大概100卡路里能量和10克的脂肪。如果你一定要吃蛋黄酱，那就用少一些，一半就好了。芥末是三文治最好的佐料，它每汤匙只有10-20卡路里的能量。

用绿茶代替你平时喝的茶

绿茶中一种叫儿茶酚的物质可以略微提高你新陈代谢的速率。

每天，用五六杯绿茶代替同等量的普通的茶，你将可以消耗掉额外的80卡路里能量。

磨碎你的巧克力

当你把两片巧克力磨碎之后，它们就会变成一堆比磨碎之前更大的东西（这时，你可以用拇指和食指享受它们了）。要记得将其余没有磨碎的巧克力放回冰箱里以免被你看到。

选择谷类食物

意粉、面包、米饭和其它富含氨基酸的谷类食物并不会减少你的能量摄入，但它们可以让你吃得更饱。这样，在总量上你就会吃得少了。

食用谷类食物的另外一个好处就是可以提高你的消化能力，从而得便秘和胃胀的可能性也就变小了，这样你的线条就会变得更加圆滑。

另外，研究表明，谷类食物为主人的人腰围也会变得更小。