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Add vegetables to other dishes instead of eating salad.
While salads might be considered typical diet food, you can eat healthfully and lose weight without ever having to consume a piece of lettuce, if that's what you prefer. This doesn't mean you can skip eating vegetables -- you just need to incorporate them into your diet in other ways. Use them as sides, snack on vegetables or include them in your main dish.
Control Portion Size
Even healthy foods have calories, so you can gain weight if you eat too much of them. People who serve themselves larger portions of food eat more than those who are given smaller portions, according to a study published in the "American Journal of Clinical Nutrition" in July 2005. Filling up individual plates in the kitchen rather than placing serving dishes on the table can help you control your portions and help keep you from eating multiple servings.
Eat More Fruits and Vegetables
Eating more fruits and vegetables -- other than salads -- in place of other high-calorie foods can help you lose weight, according to the Centers for Disease Control and Prevention. Adding vegetables to meals helps increase how full you feel after you eat them, even if you consume the same number of calories. This might be due -- in part -- to the high fiber content of these foods.
Decrease Energy Density
You're more likely to be satisfied after eating a low-calorie meal if it consists mainly of foods that are lower in energy density. These foods have fewer calories per gram, so you can eat a greater volume of food without going over your daily calorie allotment. Foods that contain a lot of water or fiber are lowest in energy density, while those that contain a lot of fat tend to be high in energy density. Most fresh fruits and vegetables are low in energy density, meaning they have 1.5 calories per gram or less. Replace some of the meat, cheese or eggs in your meals with fruits or vegetables, and you'll lower the overall energy density of the meal while being able to eat more food.
You'll need to cut 500 to 1,000 calories from your diet each day to lose weight at the recommended rate of 1 to 2 pounds per week. Adding exercise to your daily routine will help you burn more calories so you don't have to cut as many calories from you diet. Record everything you eat and all of your daily physical activity in a food and exercise journal to determine where you need to make changes to achieve better weight-loss results.