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Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.

Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.

Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

To satisfy our palate is one of the greatest enjoyments of life. Eat anything you like once in a while, but respect nature's signal, which is given in the form of belching. That's nature's way of saying I'm full. You should stop eating further at that point. It is an yellow signal like the one at the traffic lights. If that cannot be done, you must stop at the second signal, which is like a red light. If you continue eating even after the second signal, please note that you are inviting trouble. Necessary changes in the food, diet, should be made according to the changes in seasons.