Eating fiber-filled foods

Eating both soluble and insoluble fiber, according to the Food and Drug Administration (FDA), can help people feel fuller for longer, which can help reduce overeating.

Participants who ate oatmeal for breakfast felt fuller for longer and ate less at noon than those who had cornflakes or simply water, according to a small 2015 research. Fiber is a type of plant carbohydrate that may be found in a variety of foods, such as whole grains; beans, peas, and lentils; sweet potatoes; most nuts and seeds; oats and oat bran; many whole fruits, especially berries and fruits with peels. Snacking on nuts, mixing beans into your salad, and eating vegetables at every meal can all help you eat less.