Eat foods with a high water content.
Foods high in water (fruits, veggies, soups, teas) fill you up with fewer calories. Water adds weight and volume without adding calories: It lowers the calorie density of foods. Research conducted by Barbara Rolls, PhD, nutrition researcher at Pennsylvania State University and one of the world's leading experts on appetite and appetite control, shows that people who have soup before a meal eat significantly less than those who have a calorically equivalent "energy dense" food. Also, warm foods are more filling than cold, so drink a hot cup of tea between meals.