If you are trying to watch your calories and diet, the first thing you need to do is increase your fiber intake.
The Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033 recommends 25 grams of fiber for a woman aged 50 and under. Men under 50 need 38 grams. Whoa.
I find this to be even more important than how many calories you are eating in a day because if you try to eat the foods that are high in fiber, the calories will follow. It is a challenge to eat enough fiber and fiber is FILLING! Just don't count on using fiber powders to get all of your fiber needs. In order for the fiber to filling, it has to come from food. According to the Mayo Clinic, the best sources of fiber are whole grains, fruits, vegetables, legumes, nuts and seeds. Stock up on these foods and soon you will be feeling a whole lot lighter.
Eat up and keep your colon daisy fresh!