GET THE MOST OUT OF YOUR SNACKS AND MEALS.
For the amount of calories in a store-bought, pre-packaged brownie (about 300), you can eat a yogurt parfait with an apple and a sheet of graham crackers OR an entire 6-inch sandwich from Subway. This shows that if you chose wisely you can eat more and feel fuller.
The same goes for your meals. Let’s say you’re eating at Panda Express, you can order one serving of fried rice for 570 calories OR one serving of Beef and Broccoli for 150 calories. With healthier options you can get more food. You could get Beef and Broccoli, Mushroom Chicken and a cup of egg flower soup for just 420 calories. That's still 150 calories less than just one serving of fried rice, which probably won’t fill you up anyway.
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