Shaking off those excess kilos can be as simple as following these 10 steps to cut 400kJ. Losing weight need not be a complex process of counting kilojoules, following a ridiculously intense fad diet or obsessing about food.

Make these 10 easy adjustments and drop a jeans size (or two!) over a couple of weeks... [hr style="single"][slider] [slide] cut-400kj-have-espresso-rather-than-a-latte [slide_text]

1. Espresso over latte

Order a single espresso instead of your usual latté for an early-morning boost. [/slide_text] [/slide] [slide] cut-400kj-scrape-the-icing-off-your-cupcake [slide_text]

2. No icing

Have that cupcake or slice of birthday cake, but scrape off the chocolate icing first. [/slide_text] [/slide] [slide] cut-400kj-add-mustard-to-a-sandwich-over-mayonnaise [slide_text]

3. Mmm... Mustard

Add mustard to your sandwich instead of mayonnaise. [/slide_text] [/slide] [slide] cut-400kj-drink-a-cup-of-vegetable-soup-instead-of-cream-of-anything [slide_text]

4. Thumbs up for veggie soup

Drink a cup of vegetable soup instead of “cream of” anything. [/slide_text] [/slide] [slide] cut-400kj-substitute-greek-yoghurt-for-sour-cream [slide_text]

5. Swap out sour cream

Substitute Greek yoghurt for sour cream. [/slide_text] [/slide] [slide] cut-400kj-buy-tuna-packed-in-water-not-oil [slide_text]

6. Less oil, more water

Buy tuna packed in water (brine); not oil. [/slide_text] [/slide] [slide] cut-400kj-sip-on-a-single-glass-of-wine-instead-of-downing-two-beers [slide_text]

7. Wine up

Sip on a single glass of wine (with lots of ice, if it’s white) instead of downing two beers. [/slide_text] [/slide] [slide] cut-4ookj-drink-a-glass-of-water-between-drinks-to-help-pace-your-alcohol-intake [slide_text]

8. Water is good

Drink a glass of water between drinks to help you pace your alcohol intake. [/slide_text] [/slide] [slide] cut-400kj-drain-the-heavy-syrup-from-canned-fruit-then-rinse-before-eating [slide_text]

9. Drain fruit first

Drain the heavy syrup from your canned fruit; then rinse the fruit in water before digging in. [/slide_text] [/slide] [slide] cut-400kj-satisfy-a-crunch-craving-with-baby-carrots-not-chips [slide_text]

10. Crunch on carrots

Satisfy a crunch craving with baby carrots; not chips.

Read more weight management tips:

>> 10 simple ways to speed up your metabolism

>> Making these small changes can help you lose weight

>> 15 healthy choices to reduce fat and sugar

Images via Thinkstock. [/slide_text] [/slide] [/slider]