An Irish weight-loss expert has a surprising new theory – that desperate dieters often want to retain their weight, even if they don’t realize it Reuters/Umit Bektas

During the holiday season, people can still eat without gaining weight when invited to dinners and parties. It is best to learn a few tips on how to feel full so that you do not overindulge and keep your weight down.

1. Drink water first

It is recommended that you drink one or two full glasses of water first before ordering so that you feel full and do not order and eat too much food. To eat without gaining weight, continue taking sips of water to feel full and avoid consuming too much in one sitting.

2. Take your time chewing

Chewing your food will help you feel full and keep you from eating too much. It takes about 20 minutes for the brain to realize that you are already full so chewing will help prolong the dining period and keep you from taking in a lot of calories.

3. Stuff yourself with salad

Eating a lot of vegetables will keep you full without gaining weight. Vegetables are also full of vitamin, minerals and fiber that will help you feel full for several hours. Eat without gaining weight by enjoying a big bowl of salad before moving on to your main course so you get to eat fewer calories.

4. Eat more complex carbohydrates said that eating more complex carbohydrates like oatmeal, brown rice and quinoa especially in the morning will help you feel full for several hours and prevent hunger pangs and sugar cravings just before lunch time.

5. Eat filling foods

There are several food items that are rich in minerals and antioxidants. These are also very effective in staving off hunger and keeping you feeling full for hours. The best examples include avocado, lentils, broccoli, raspberries, apples and carrots. Snack on these to avoid cravings.

6. Add spices

A study showed that adding spices like cayenne pepper will help suppress appetite as well as boost metabolism. As a result, people consume fewer calories and continue to burn fat after they eat.

These simple approaches will help you eat without gaining weight as well as acquire essential nutrients that will strengthen your immune system and help you avoid weight gain.