Reduce your sandwich fillings

Simply put – more filling equals more calories!

If you prepare your own sandwiches at home, make sure that you include a sufficient amount of filling (but don't overdo it!) and remember to keep it healthy. Adding slices of fresh cucumber or tomato, lettuce or baby spinach leaves, or beansprouts will not only keep your meal balanced, but it will help increase your fibre intake, which is also great for weight loss.

Go for protein!

Try making a protein-based filling – low/no-fat lentil/bean paste, tuna or skinless chicken make an excellent option. If you prefer, you could also try other lean meats, just make sure that it is  not full of fat as this will pile on the calories!

Portion size counts

If you tend to purchase sandwiches often, then you need to pay more attention to how much filling it holds, and how fatty the filling is. Usually takeaway sandwiches are served in larger portions than one would normally consume. If you find that this is the case, the next time you could maybe eat just one slice instead of two!

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