Most dieters exceed their calorie goals each day without even being aware of it. Some eat the wrong foods or indulge in high-calorie treats, while others overestimate their nutritional needs. Smart swaps can help cut calories and lower your risk of diabetes, obesity, and heart disease. Simple lifestyle changes, such as drinking more water and cutting back on salt, can slim you down and boost your health. Check out these painless ways to cut calories and shed those extra pounds:

Eat High-Water Foods

Cucumbers, radishes, celery, lettuce, and green leafy vegetables are high in water and dietary fiber, keeping you full longer. They also take more time to chew and suppress your appetite. Eat your veggies along with chicken breast or fish, add some flax seeds, and enjoy every bite.

Use Smaller Plates

Researchers have found that using smaller plates can lead to a 22 percent decrease in calories. Shifting from 12-inch plates to 10-inch plates is a simple yet effective way to cut calories. The same portion looks bigger when you see it on a small plate.

Lighten the Foods You Love

One of the best ways to cut calories effortlessly is to choose lower calorie versions of your favorite foods. If you love chocolate, go for dark varieties with at least 75 percent cocoa. Choose low fat yogurt instead of regular yogurt, whole grain bread instead of white bread, and cottage cheese instead of mozzarella. Dieters who love soda and fruit juices can replace them with fruit-infused water and sugar free lemonade.

Make Smart Food Swaps

If you cook your own meals, replace high-calorie ingredients with healthier alternatives. Coconut oil is a great substitute for shortening. Greek yogurt can successfully replace mayonnaise and salad dressings. Egg whites are much lower in calories than whole eggs. Air-popped popcorn can substitute potato chips and other salty snacks.