Fill half your plate with vegetables," advise The Nutrition Twins. "They'll crowd out the heavier items on your plate and fill you up with fiber and very few calories.

This can save more than 100 calories at each meal, and if you're someone who eats 3 meals and a snack , this can equate to a nearly 4-pound weight loss over a month.

When we drink calories, our brain doesn't get the signal that we got fuel, and we don't compensate for those calories the way that we would after eating.

These are all good sources of soluble fiber, which is fermented in the gut into short-chain fatty acids which suppress appetite by increasing levels of fullness hormones

These fermented foods may also be able to help to decrease the amount of fat you absorb and increase the amount you excrete

Deprivation is eliminated by periodically eating little amounts of your favorite foods, making it simpler to keep a balanced diet.

Most people use several teaspoons of oil to prepare eggs or bacon in the morning, pour dressing on salads at lunch, then dip bread in oil or add it to their skillet while cooking.