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Eat lots of brown rice.
Brown rice has more fiber than white rice, so it helps keep you full longer. In addition, brown rice contains more magnesium, manganese, zinc, copper, iron, vitamin B6, folate, thiamin, riboflavin, niacin, pantothenic acid, and phosphorus than white rice.

Drink plenty of water.
Water is essential for life. It keeps our bodies hydrated and helps flush out toxins. If we drink enough water, we will feel fuller faster and eat less food.

Avoid processed foods.
Processed foods are often high in salt, sugar, and fat. They are also low in fiber and nutrients. Instead, choose whole grains, fruits, vegetables, lean meats, and fish.

Don’t eat too much at one time.
Additionally, If you’re trying to lose weight, eating small meals throughout the day will help keep your metabolism up and prevent overeating. Eating more frequently helps with satiety and keeps you feeling full longer.

Add some protein to each meal.
Protein is essential for building muscle mass and maintaining lean body mass. A study published in the Journal of Nutrition found that people who ate at least 30 grams of protein per meal lost more fat than those who didn’t eat any protein.

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