Vegetable oils—like olive and canola—may be heart-healthy,but they’re still high in calories, which can add up to big-time weight gain if you use them liberally when cooking at home. Every tablespoon of oil adds another 90 cals, and you can easily pour two to three tablespoons in the pan when you’re cooking.

To dramatically cut back on the amount of oil in your dish, use are usable oil mister (or cooking spray) instead of oil straight from the bottle when you roast, grill, and pan sauté. You can potentially save thousands of calories per week!