“Milk chocolate has a higher sugar content than dark chocolate, so while you may be feeding your cravings, you’ll need another sweet fix when your blood sugar comes down.” A 40g serving of milk chocolate has 230 calories, and while the same amount of dark chocolate is only 17 fewer calories, the reduced sugar and increase of antioxidants makes it a sound investment.Quench thirst with water and keep a reusable bottle on hand to avoid the temptation.Topping up Since we no longer live in a world where Hawaiian is the most exotic thing at the local pizzeria, choosing a thin or whole wheat crust with grilled chicken or fresh vegetables will help cut the calories and up the nutritional value. So, if are counting your calories, literally, you should watch out for the following, so that you do not waste precious calories..Nutrition experts say that an adult human needs between 2,000 (for women) and 2,500 calories (for men) every day.

Afraid of the dark side Start with 50 per cent cocoa content and work your way up.The liquid dietIf your daily drink repertoire includes orange juice in the morning, a latte to get you going, a cold drink at lunch and wine at dinner, you’re adding over 500 calories to your diet.Whipping itJust when you thought your coffee order couldn’t get any wordier, there are a few more adjectives you should throw at your barista: non-fat, sugar-free and no-whip. Restaurant meals are excessively high in calories on their own, so choosing the right side order is a matter of damage control. And if you are watching your weight or trying to lose some, you should target eating roughly 500 calories less.A standard restaurant serving adds more than 500 calories to any meal, while a serving of soup or a garden salad with vinaigrette dressing usually adds closer to 100.Skip the extras and you’ll save up to 200 calories on your coffee concoction.

Case in point: grabbing a few slices of a large vegetarian thin-crust pizza over a few slices of a large stuffed-crust Meat Lover’s pizza at Pizza Hut will save you 200 calories.Go dark when it comes to chocolateIf it's impossible to satisfy your sweet tooth, LaMantia says the least you can do is go dark. But the best way to keep the calories at bay is to order coffee or tea – each under five calories before the fixings. The wrong side ordersSoup, salad or fries A daunting question, to be sure, but fries are never the answer.Registered dietician and certified diabetes educator Jean LaMantia says, “Your body doesn’t compensate well for liquid calories,” and LaMantia cites colas as one of automatic biscuit production line the worst offenders. That means 3,500 calories (500x7) per week, which equals to one pound of weight loss per week, without serious dieting or exercising.