If you're overeating by at least 500 calories, you could remove 500 calories every day—as long as you ensure that the remaining calories are good quality, advises Ashley Koff, a registered dietitian and nutrition expert, answering a question of a viewer of Fox News, how to shave 500 calories from diet. But if calorie cutting backfires and results in overeating after a few weeks or even months, then you haven’t found a successful approach for lasting results.

''I say this because too often, I have clients who are looking for dramatic options to achieve weight loss. Did you know that shaving 100 or 300 calories while also improving the quality of your food choices and the nutrient balance can actually get you the same results—ones that are even more likely to last?'' said Ashly Koff. Here are the favourite go-to’s of American dietician:

• Swap a cup or two of 2 percent milk for unsweetened almond milk. Cup for cup, you'll save about 100 calories. If your daily latte is 16 ounces, that can translate to 200 fewer calories.

• Choose a pre-portioned ounce of dark chocolate (150 calories) versus one cup of chocolate ice cream (280-300 calories) when you need a sweet treat.

• Skip the 8 ounces of lemonade (100 calories) and use lemon and a little liquid stevia (0 calories) in your iced tea.

• Eat a piece of fruit versus drinking a glass of juice. An orange is about 45 calories, and a 12-ounce pour of orange juice is roughly 150.

• Choose a chai latte tea bag with 8 oz unsweetened almond or almond coconut milk (30-50 calories) instead of a tall chai latte (180-220 calories).