Secret #2:  Substitute!

Let's take lunch.  A turkey sandwich sound good?  2 ounces of oven roasted sliced turkey is only 50 lil calories.  Now add some bread. But doesn't that counter act the magic of the turkey, using bread that's 200 calories? Then if you dare to factor in cheese and condiments, you can easily put on a 100 more plus calories.  So now you have a not so low calorie sandwich for lunch and it is not so filling.  Still hungry you add some chips to your sandwich.  It's a small bag, not so bad right? 1 ounce of regular potato chips is 160 calories. Now grab an 12 ounce coke from the fridge to complete your meal. (another 140 cals)
This brings your lunch to a total of 650 calories.  


Now this is just more than I'm willing to spend on my lunch based around a turkey sandwich.  Keep the turkey, SUB the bread with Honey Wheat Sandwich Thins, SUB the cheese with 1/2 a slice of 70cal swiss cheese, SUB coke with coke zero, and SUB the chips with potato straws. Grand total: 316 
This is less calories, more food, and I promise it taste even better! Now you try :)