Choose fresh, nutrient-rich, healthy, low-fat foods.  Adding a lot of vegetables and fruits to your diet will help you. One way to add more fruits and veggies to your diet, cut calories, and still enjoy the foods you love is to add or "hide" veggies to dishes. Researchers have found that adding pureed vegetables to dishes (e.g., cauliflower to mac and cheese) helped people eat a few hundred calories less of the dishes. Veggies add but bulk to a dish but not really a ton of extra calories. Get a lot of color on your plate. Make sure your meals have lots of colors; the best way to do this is by adding lots of fresh produce, from eggplant to beets to kale to yellow peppers. This color blocking usually helps you eat more produce and makes the meal look appetizing and appealing at the same time! Fiber-rich foods keep you full for longer, so that you don't reach for unhealthy snacks that will only make you gain weight. Beans, for example, are filling, high in fiber and are an excellent source of protein. They're also slow to digest, meaning that you feel satisfied for a while (which may in turn stop you from eating more!) Instead of drinking juices or smoothies, which tend to be high in calories, opt instead to eat a whole piece of fruit, like an apple. Eating a whole piece of fruit fills you up more than juice because raw fruit has more fiber. In addition, the act of chewing the fruit communicates to the brain that you've eaten something substantial. Studies have shown that people who eat foods with high water content have lower body mass indexes. The water in these foods helps keep you full for longer so you eat less overall.  Watermelon and strawberries have about 92 percent water per volume. Other fruits with high water content include grapefruit, cantaloupe, and peaches. Remember, though, that many fruits are high in sugar, so try to limit how much fruit you eat daily. For vegetables, cucumber and lettuce have the highest water content at 96 percent. Zucchini, radish and celery have a water content of 95...

TL;DR in Vietnamese:
Ăn nhiều thực phẩm tươi hơn. Ăn thức ăn giàu chất xơ. Bỏ qua nước ép trái cây và hãy ăn hoa quả. Ăn đồ ăn chứa nhiều nước như rau và hoa quả. Bổ sung thức ăn có thể đốt cháy mỡ. Bổ sung chất béo lành mạnh vào chế độ ăn. Ăn siêu thực phẩm. Tránh thực phẩm không lành mạnh với toàn calo. Ăn nhiều súp. Thỉnh thoảng chiều chuộng cơn thèm ăn của mình.