This is a list of steps that you can take to keep eating throughout the day without packing on the pounds! You will feel full, be satisfied, and still be able to maintain those bad habits like eating throughout a movie or eating in front of the television!

# When choosing meals, pick recipes full of vegetables and water. For example, instead of making soup the appetizer, make soup the entree. Choose soups that are broth-based, not cream-based, and add additional vegetables to make it hearty! 

#When choosing carb-based snacks, choose munchies that are made with whole grains. Natural popcorn, whole-grain and fiber-full cereal, whole wheat crackers. Happy munching! 

#For sweet treats, choose desserts that are fruit-based like chocolate-drizzled banana bites or strawberry pieces. Need cake or cookies? cut them into small pieces so you can snack longer without taking additional portions. For lower-calorie sweets, try eating a bowl of your favorite kids cereal--it has a vitamin punch and can be more filling and take longer to eat than a slice of cake with the same amount of calories. 

#If eating is what is satisfying for you, consider making calorie replacement choices. Instead of drinking a non diet soda with your lunch, you could eat 100 more calories worth of food and gain nutrients unavailable in sodas. For instance, a 100 calorie scoop of ice cream also offers calcium, while eating roughly 20 baby carrots dipped in full-fat ranch dressing fulfills two vegetable servings! 

0verall tips:

Remember, weigh your options--would you rather eat a whole plate of cut up fruit drizzled with dark chocolate or one small chocolate cookie? Ask yourself what you could be substituting that could offer even more satisfaction!

Warning:

Portion sizes are still important. When cooking, think about salt content, fat content, etc. and how your ingredients match what you have already eaten throughout the day.

for more: www.ehow.com