Cut down on the sauce_1

Skip or cut down on the sauce during meal time and you could reduce your intake of calories bigtime.

Most refined sauces contain loads of sugar, sweeteners, preservatives as well as artificial flavourants.  Resist pouring a generous helping of sauce on your food during mealtimes. You can add hundreds of calories to your meal, especially if you are trying to reduce your calorie count.
Small serving

If you must have a sauce, opt to use less. Cutting down gradually will help you to keep the calories down.
Read food labels

Be sure to read food labels when out grocery shopping. Compare the ingredients that are used in the manufacture of different sauces. If you are unable to prepare a fresh homemade sauce of your very own, buy one that is the best option for you.
Maintain a healthy weight

Remember that if you keep up with small diet changes, they may become habits. Good eating habits will help you to keep the weight down.
Consult a professional

Always consult a dietitian if you require assistance in putting a diet plan together. In addition, you should always check with your doctor before making any drastic changes to your diet, especially if you are under medication or suffer from any medical condition that has an effect on your diet.