1: "1. Fill up on fiber-rich foods to stay full longer."

2: "2. Drink plenty of water before meals to curb hunger."

3: "3. Choose lean protein sources for muscle maintenance."

4: "4. Limit processed foods high in added sugars and fats."

5: "5. Practice portion control to avoid overeating."

6: "6. Incorporate plenty of fruits and vegetables into meals."

7: "7. Opt for whole grains over refined grains for lasting energy."

8: "8. Eat slowly and savor each bite to aid digestion."

9: "9. Plan and prepare meals ahead to prevent impulsive eating."