A successful weight loss program involves eating the right portions and exercising regularly. The idea is to either cut down on, or burn, all calories in excess of your average daily requirement of 2000 calories. One way to do this is by choosing wisely and switching over to low-calorie, or healthier, food options than what you regularly eat. The following calorie exchange tips from our nutritionists tell you about how you can choose these low-on-calories, yet tasty food, over high-calorie ones.
 One burger versus two dry khakras
One burger with mayonnaise and stuffing equals 300 calories. Replace the burger with tasty and low-calorie dry khakras. Two dry khakras measure only up to 75 calories.
By Richa Anand, nutritionist, Hiranandani Hospital
 Two samosas versus an hour of running If you have just two samosas, they clock up to 740 calories. Avoid, or burn these calories by running for one and a half hours.
By Vinata Shetty, fitness expert, Reebok University
 Two aloo parathas versus oil-free palak methi parathaTwo ghee-laden aloo parathas count up to 390 calories. Try having healthy palak methi parathas instead, cooked with less or without oil (295 calories).
By Stanulet Pinto, dietician, Hiranandani Hospital
 One masala dosa with chutney and sambhar, versus a whole wheat sandwichWhile a plate of masala dosa with chutney and sambhar sounds delicious, it measures up to 350 calories. A whole wheat bread sandwich with a filling of paneer and vegetables, instead, will keep you full and is worth only 150 calories.
By Richa Anand, nutritionist, Hiranandani Hospital
 A plate of noodles versus corn and sprouted bhelA plate of noodles is about 300 calories. While this is a suitable snack option, you can instead have a bowl of corn and sprouted bhel with a mix of vegetables that is not only tasty but also low-cal, counting up to only 150 calories.
By Stanulet Pinto, dietician, Hiranandani Hospital
 One cup rice and dal tadka versus an hour of joggingOne bowl of rice and dal measures up to 415 calories and could easily ruin your efforts at weight management. You can eat rice and burn the calories by jogging for an hour daily. This way, you also get your daily dose of exercise!
By Vinata Shetty, fitness expert, Reebok University
Losing weight or maintaining an ideal weight is not possible without exercise. So, while you pile up calories, you must include physical activities in your routine to burn the calories consumed, successfully.
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