Eat Whole Grains
Packed with fiber, whole grains take up more room in your belly (compared to other foods with the same number of calories) and leave less room for second helpings. They also take more work to chew, literally making your mouth work harder (ramping up calorie burn by 10 percent!). This increases the thermic effect of food — the calorie-burn bump we get from eating and digesting any given type of food. So be sure to include brown rice, barley, quinoa, oats, and millet in your diet.