DIET AND WEIGHT LOSS: HOW TO CUT CALORIES FROM YOUR DAY WHERE DO YOU START? You probably know you need to eat fewer calories to lose weight. But it can be hard to know how to make it happen every day. Your doctor or dietitian can help build a plan with the right mix of exercise and diet changes. For something simpler, online tools from sources like the USDA or National Institutes of Health give you a meal plan based on your activity level and weight loss goals. REPLACE MEAT WITH VEGETABLES The reason is simple: Veggies have fewer calories, but since they have lots of fiber and water, they can still fill you up. The reason is simple: Veggies have fewer calories, but since they have lots of fiber and water, they can still fill you up. That, along with lots of nutrients, helps you feel satisfied even though you're eating fewer calories. FIRE UP THE GRILL When you sauté meat or vegetables on a stovetop, they soak up any butter or oil they're cooked in, which adds more calories. When you sauté meat or vegetables on a stovetop, they soak up any butter or oil they're cooked in, which adds more calories. Grill them instead - that makes extra fat drip away from your food down into the burning coals. No outdoor grill? You can get the same effect if you broil or roast food in the oven with a slotted pan to catch the drippings. POACH IT This technique means you simmer food in a liquid -- anything from water to wine to flavored broth. This technique means you simmer food in a li