6. Hold the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own low-calorie salad dressings: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.
7. Go Easy on the Nut Butter
Almond butter, peanut butter and other whole raw nuts are a great source of protein, healthy fats and fiber. However, a low-calorie serving size is two level tablespoons; anything above that and you start racking up the calories fast. Measure your nut and nut butter servings carefully.
More: The Importance of Nuts and Seeds in an Athlete's Diet
8. Make Fiber Your Friend
If you want to eat less and feel full, then aim for fiber, at least 25 grams a day. Good sources include beans, whole grains, fruits and vegetables. Just make sure to eat high-fiber meals or snacks at least two hours before you run or work out.
9. Don’t Shop When Hungry
Simply put: You’ll be less likely to put tempting foods into your shopping cart if you shop when you’re full, not hungry.
More: 30 Foods That Fight Fat
10. Eat Slowly
Studies suggest that when you eat more slowly, you eat less because your brain has a chance to figure out that you’re full. The best way to slow your pace? Avoid distractions while you eat: no computer, no television and no newspaper. You’ll pay attention to every bite, eat more slowly, and satisfy your hunger with less.
11. Make Your Own Meals
When your schedule allows, cook for yourself. Sure, it’s easier to grab something to go from a restaurant, but it will definitely be calorie laden. Control what you eat, right down to the ingredients you put into every dish. Your diet will allow you to grab the occasional meal out, but cut down on that practice and you’ll save on money and calories, both.
12. Eat Real Food
Much of our food comes highly processed in packaged or pre-packed meals. But half of a homemade sandwich is a better weight-loss snack than a handful of pretzels; nuts are more filling than animal crackers. Keep yourself armed with healthy whole foods so you can snack on the go. Also, pay attention to what your body is really telling you. Eat only when hungry; not when you're bored, sleepy or restless.
More: 7 Tips to Avoid Processed Foods