2. Not eating “good” fats
Eating foods rich in unsaturated fats—such as nuts, avocados and olive oil—may help you eat less overall by sending your brain the message that you’re full. These fats appear to trigger the production of a compound in the small intestine called oleoylethanolamide. It reaches nerve endings that carry messages to the brain to curb hunger, and activates a brain circuit that makes you feel full. To avoid weight gain from healthy fats, limit your intake to two to three tablespoons (30-45 mL) a day—a handful of nuts or one sixth of an avocado.