Know this: It's not the fat in foods that makes you feel full.
That greasy cheeseburger will leave you feeling full all day, so it's worth the splurge, right? Wrong! Fat is the slowest food component to clear the stomach, so for years it was assumed that fatty foods slowed digestion and kept you feeling full longer. Recent research proves the proportion of sugar and fat has little or no differences in satiety ratings.

In fact, protein tends to leave people feeling more satisfied than either carbs or fat. The problem with fat is that it has more than twice the calories of protein or carbs.

To eat more and weigh less, reach for foods high in fiber, like fruits and veggies and whole grains. Fiber and whole grains affect feelings of fullness and satisfaction. We don't know exactly why, but fiber and whole grains could affect the hormones that send the signal to your brain that you've had enough to eat.