Just because it doesn't look like much on your plate, don't be fooled into believing its low in calories too. The truth is gram for gram, fat packs in more than double the calories of protein or carbohydrate so an innocent looking little croissant can actually contain more calories than six slices of wholegrain toast.

So, if you want to lose weight but don't like feeling hungry check out these simple food swaps that can help prevent you from eating almost 20,000 excess calories in just four short weeks.

Swap: One croissant with jam and butter
Kcal: 430 Fat: 26g

Equivalent to: Six slices of wholegrain toast with low fat spread
Kcal: 444 Fat: 12g

For: Cinnamon or maple banana toast
One slice of stone-ground wholemeal toast topped with sliced or mashed banana and a drizzle of maple syrup or a sprinkling of cinnamon.
Kcal: 144 Fat: 1g

Saving: Kcal: 286 Fat: 25g

[Related feature: Top five foods every slimmer should have in their cupboards]

Swap: One slice of pepperoni pizza
Kcal: 723 Fat:

Five tiny breakfast changes that will make a huge difference to your day

If watching all these Olympic athletes performing at the top of their game has made you want to perform a little better throughout your day, read on.  Here are five simple breakfast changes that will help you feel alert, energised and raring to go all day long.

Start your day with a bowl of wholewheat cereal © Rex

Start your day with a large lemon cocktail

Ok, not quite a 'cocktail' but a large glass of water with a squeeze of fresh lemon juice to help boost your vitamin C intake and stimulate your digestive system will do wonders for your energy levels throughout the day.  That's because being dehydrated by just two per cent can leave us feeling tired, lethargic, lacking in concentration and clumsy.

Drinking alcohol, eating too many salty foods or spending eight hours spent tucked up under a warm duvet all help to rob our bodies of vital fluids so drink a large glass of lemon water when you wake and then continue to do so every couple of hours throughout the day.

Frozen berries

Why? - Fresh berries are bursting with immune boosting vitamin C but the amount they contain can soon plummet if they are stored for any length of time.  Frozen berries however have all that goodness locked in making them just as good (if not better) than the fresh stuff but so much more convenient and they can be used in so many ways, not least of all as a low calorie dessert or breakfast topping.

How? - Pop a cup full of frozen berries such as raspberries, fruits of the forest or blueberries into a blender.  Add a small tin of pineapple, a splash of fruit juice and a banana and blend for a taste bud tingling, super cool smoothie that works just as well as a speedy breakfast as it does as a snack or a dessert.

Frozen soy beans

Why? - An 80 grams serving of these super convenient, tasty little beans provides 20 per cent of the vitamin C you need in a day plus ten of the 25 grams of soya protein you need to help reduce blood cholesterol. They are also a great source of