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Here are some easy swaps: Ask for dressings and sauces on the side Request extra vegetables instead of fries or rice Choose smaller portions or share a dish with a friend Replace soda with sparkling water or unsweetened tea Making small modifications helps you enjoy the foods you love without going off track

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( Erratum in: N Engl J Med 1995 Aug 10;333(6):399 ) Schwartz A, Doucet E (2010) Relative changes in resting energy expenditure during weight loss: a systematic review