4. Fill up on fruits and veggies
You can eat large portions without loading up on calories—as long as you’re eating fruits and vegetables. Compared with other foods, produce is low in calories and high on nutrients, fiber, and water, all of which will help you lose weight without being hungry.
Fill half your plate at every meal with fruits and vegetables. Fill the other half with whole grains and lean protein—lean cuts of meat, beans, tofu, or low-fat dairy—to keep you feeling fuller for longer.