Control your appetite

One of the toughest obstacles people face when trying to lose weight is learning how to control their appetite. Try the following:

1) Getting moving. Activity, like eating, helps produce pleasure-inducing brain chemicals called endorphins. So, you can get the same mood-lifting effect from exercise as you would from eating.

2) Avoiding junk food. Some experts suspect that foods packed with sugar or fat can disrupt the signals that help regulate your appetite. Loading up on fruit, veggies, whole grains and lean protein sources instead will help balance your body's hunger-satiety network.

3) Filling up on fiber. Fiber can't be digested by the body, so it stays with you longer, helping you feel full. Research also shows that fiber helps slow digestion so your blood sugar level stays elevated. This may help delay the release of some of the hormones that tell your body to eat again.

4) Getting enough water. Eating water-rich foods, such as veggies and broth-based soups, can help you feel fuller on fewer calories. In fact, studies suggest that water drinkers consume 200 fewer calories per day than those who skip sipping.

5) Eating regularly. Having three meals and a snack or two each day prevents drops in blood sugar, which can lead to you feeling overly hungry and making poor food decisions.

6) Dealing with emotional issues. If you address the emotional issues that can trigger eating (like stress or loneliness), you'll find that you just don't have the need to turn to food anymore.

Eat More, Weigh Less

Yes, low calorie-dense foods help you lose!

You can feel less hungry and deprived on a diet by eating low calorie-dense food. Foods principally made up of water or air, such as fruits, veggies, yogurt, soups and popcorn, are typically low in calorie. Another option is to include a source of healthy fat, which will significantly slow down the digestion process, making your tummy satisfied for much longer. Keep reading for tricks on how to feel fuller on fewer calories.