Calorie density

It is the calories which are the issue. We tend to eat calorie dense foods, and we tend to get more calories than we need eating calorie dense foods before we feel full. Controlling calories is what is needed, but is often hard to do. What may be more successful is doing the things which make us feel full longer. There is a huge list of things that can make you feel less hungry. Exercise is probably at the top of the list. Making your body burn calories causes the body to compensate by filling your bloodstream with glycogen which in turn tells your brain that you are less hungry. There are other measures like drinking more water, eating more foods that are calorie sparse (e.g., vegetables, etc.), etc. For some people, eating fat or certain nuts can actually make them feel more full than the actual calories ingested would normally make them feel otherwise.