Control portions at meals
Use smaller plates and bowls
Eat slowly to improve fullness signals
Reduce calorie-dense foods (fried foods, sweets, snack foods)
Choose lean proteins (chicken, turkey, fish, tofu, beans)
Increase non-starchy vegetables (salads, broccoli, peppers, zucchini)
Include high-fiber foods (oats, beans, lentils, berries, whole grains)
Limit liquid calories (soda, sweet tea, juice, fancy coffee drinks)
Drink water or unsweetened beverages instead
Plan meals ahead to avoid impulsive eating
Keep healthy snacks visible and accessible
Store less-healthy foods out of sight or not at home
Use protein and fiber at breakfast to reduce cravings
Track food intake for a short period to identify problem foods
Set a consistent daily eating schedule
Avoid eating late at night when possible
Practice mindful eating (no eating while distracted)
Reduce added sugars and refined grains
Choose high-volume foods (soups, salads, vegetables)
Use sauces and dressings sparingly or measure them
Limit alcohol to reduce extra calories and appetite effects
Manage stress with non-food coping (sleep, breathing, journaling)
Sleep 7–9 hours to support appetite regulation
Keep caffeine and sugar-free options in moderation
Reduce salt-heavy foods that increase cravings and water retention
Aim for gradual weight loss by maintaining a modest calorie deficit
Weigh or measure portions occasionally to maintain accuracy
Review progress weekly and adjust portions as needed