1. Eat smaller, more frequent meals throughout the day to keep your metabolism activea.

2. Start your meals with a salad or a bowl of broth-based soup to help you feel fuller and consume fewer calories during the main course.

3. Incorporate more protein into your meals and snacks as it can increase feelings of fullness and boost metabolism. Good sources include lean meats, poultry, fish, eggs, legumes, and tofu.

4. Opt for whole, unprocessed foods whenever possible, as they tend to be more filling and provide more nutrients compared to processed foods.

5. Reduce your intake of refined carbohydrates such as white bread, white rice, and sugary snacks. Instead, choose whole grains like oats, quinoa, and brown rice, which provide more fiber and nutrients.

6. Drink green tea or herbal teas, as they can help boost metabolism and provide antioxidants.

7. Avoid or limit alcohol consumption, as it is high in calories and can inhibit weight loss efforts.

8. Replace sugary drinks like soda and juice with water or unsweetened beverages to reduce calorie intake.

9. Increase your fiber intake by including more fruits, vegetables, whole grains, and legumes in your diet. Fiber helps you feel full and aids in digestion.

10. Practice portion control by using smaller plates, bowls, and utensils. This can trick your mind into thinking you’re eating more than you actually are.

11. Eat mindfully by paying attention to the taste, texture, and satisfaction of each bite. Avoid distractions such as TV or screens while eating.

12. Get plenty of sleep, as lack of sleep can disrupt hormones that regulate hunger and satiety, leading to increased cravings and overeating.

13. Stay hydrated by drinking enough water throughout the day. Sometimes, thirst can be mistaken for hunger.

14. Chew your food thoroughly and eat slowly. This allows your brain to register feelings of fullness, preventing overeating.

15. Avoid late-night snacking, as the body’s metabolism tends to be slower during nighttime. Set a cut-off time for eating in the evening to give your body enough time to digest before bedtime.

16. Practice stress management techniques such as meditation, deep breathing exercises, or engaging in activities you enjoy. Stress can contribute to weight gain, so finding healthy ways to manage it is important.

17. Keep healthy snacks readily available, such as cut-up fruits and vegetables, nuts, or Greek yogurt, to avoid reaching for unhealthy options when hunger strikes.

18. Use smaller amounts of cooking oil, dressings, and sauces when preparing meals to reduce calorie intake.

19. Avoid keeping unhealthy foods in your house to minimize temptation. Instead, stock your kitchen with nutritious options that support your weight loss goals.

20. Seek support from friends, family, or online communities to stay motivated and accountable during your weight loss journey.