Recent studies have confirmed that eating a low Kilojoule salad or soup before a meal definitely fills you up so that you are much less likely to overeat. This could also be related to the fact that they take time to eat - due to the liquid content of the soup or extra fibre sources in both. Then concentrate on portion control with regards to your higher Kilojoule treats and snacks. Check out the website for great soup recipes for this time of the year and salads for the warmer months. Make them tasty with herbs/spices/seasonings etc and watch any high fat dressings or added cream. So rather than always thinking you need to 'eat less'...fill up on what we call the less Energy Dense foods, feel totally satisfied and lose more weight!