Eliminating those calories (as well as burning more through exercise) doesn't have to be painful.

Starvation and deprivation diets simply don't work. Instead, the little things are what matter. Here are four ideas to get you started:

1. Eat breakfast.
A study published in the February 2002 journal Obesity Research found that eating breakfast was a key behavior among people who averaged a 60-pound weight loss and kept it off an average of six years. Participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.

2.Buy the smaller size.
The larger the portion in front of you, the more you'll eat. It's a proven fact. When researchers sent 79 parents home with a video and either 1- or 2-pound bags of M&Ms along with either a medium or jumbo size tub of popcorn for each family member, they ate more M&M's from the 2-pound bag than the 1-pound bag, and about half a tub of popcorn, regardless of the tub size.

3. Skip the soda.
If you drink non-diet soda, you can cut 160 calories (per 16 ounces) out of your day just by switching to diet soda. Better yet, drink green tea or water flavored with a squeeze of lemon or lime.

4. Start with soup.
Studies show that people who start a meal with soup--especially broth-based soup--end up eating fewer calories by the end of the day without feeling hungrier.