Eat breakfast
Before your body can run efficiently, it needs fuel. By eating within 90 minutes of waking up, you kick-start your metabolism. People who eat breakfast in the morning generally have more energy throughout the day and make better food choices. (See Ask the Experts: Why Should I Eat Breakfast?)
Eat regularly
Eating small meals every 3 or 4 hours helps keep your metabolism running at a steady pace. Your body can only use so much energy at a time, and eating 5 or 6 small meals instead of 3 large ones makes it easier to burn off calories instead of storing them as fat.
Increase fiber
Fiber certainly has staying power, and it will keep you full for longer periods of time. Sourcs of fiber include fruits, vegetables and whole grain products (whole wheat bread, brown rice, quinoa, beans and lentils). There are many options to choose from.
Reduce intake of simple sugar
Simple sugars contribute to body fat gain because they are generally high in calories. By avoiding foods like soda, ice cream, cakes, cookies, and candy bars, you can cut out many unnecessary calories. Fresh fruit, dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth with natural sugars. (See 5 Foods and 3 Tips to Fight Sugar Cravings.)
Eat healthy fats
Healthy fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can help fill you up and keep you full. Including these fats in your diet every day (in moderation) can help you maintain your weight. (See How to Incorporate Healthy Fats Into Your Diet.)
Be smart when eating out
If you eat out frequently, make smart choices by using the available resources. Apps such as GoMeals and CompareChains provide nutritional information for many restaurants. Also, most restaurants post nutritional information on their websites. Plan your meal before you leave the house to make sure you pick healthy choices. (See also 5 Guidelines for Eating Healthy in Restaurants.)
