Be mindful of portion sizes. Use smaller plates and utensils to help control your portions, and listen to your body's hunger and fullness cues to avoid overeating.

Ensure your meals include a balance of macronutrients: protein, carbohydrates, and healthy fats. This balance can help keep you satisfied and provide essential nutrients.

Incorporate foods high in fiber, such as fruits, vegetables, whole grains, legumes, and nuts, into your diet. Fiber helps with satiety and digestive health.

Include lean sources of protein in your meals and snacks. Protein helps preserve muscle mass, keeps you feeling full, and supports metabolism.

Reduce your consumption of sugary beverages, snacks, and highly processed foods. These items are often high in empty calories and can lead to weight gain.

Choose nutritious snacks like Greek yogurt, fresh fruit, vegetables with hummus, or a small handful of nuts. Avoid mindless snacking and emotional eating.

Plan your meals and snacks ahead of time to avoid making impulsive, less healthy choices. Prepare and portion your meals to have healthy options readily available.

Practice mindful eating by paying attention to your food, savoring each bite, and eating slowly. This can help you become more attuned to your body's hunger and fullness signals.

Reduce the frequency of eating out or ordering takeout. Preparing meals at home allows you to have better control over ingredients and portion sizes.