By Suzana 
Prioritize Whole Foods
Focus on incorporating whole, unprocessed foods into your diet. These foods are typically rich in nutrients and fiber, which can help you feel full and satisfied. Examples include fruits, vegetables, whole grains, lean proteins, and healthy fats.
Control Portion Sizes
Be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls to help control your intake. Pay attention to your hunger and fullness cues.
Limit Processed Foods
Processed foods are often high in unhealthy fats, added sugars, and sodium. These ingredients can contribute to weight gain. Opt for whole, unprocessed foods whenever possible.
Reduce Sugar Intake
Excess sugar intake can contribute to weight gain. Limit your consumption of sugary drinks, candies, baked goods, and other sweet treats.
Choose Healthy Fats
Incorporate healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. These fats can help you feel full and support a healthy metabolism.
Increase Fiber Intake
Fiber-rich foods can help you feel full and satisfied, reducing the likelihood of overeating. Include plenty of fruits, vegetables, whole grains, and legumes in your diet.
Stay Hydrated
Drinking plenty of water throughout the day can help you feel full and avoid overeating. Aim for at least eight glasses of water daily.
Limit Alcohol Consumption
Alcohol can be high in calories and can contribute to weight gain. If you choose to drink alcohol, do so in moderation.
Consider Protein
Protein can help you feel full and satisfied, reducing cravings and promoting weight loss. Include lean protein sources like chicken, fish, beans, and tofu in your meals.
Mindful Eating
Practice mindful eating by paying attention to your food and the experience of eating. This can help you savor your meals and avoid overeating.
Seek Professional Advice
If you’re struggling to lose weight or have underlying health conditions, consider consulting with a registered dietitian or healthcare professional. They can provide personalized guidance and support.