If you're looking to shed a few kilos the healthy way, this video from ASAP Science is full of scientifically proven suggestions that don't require crazy diets or special meals: just common sense and moderation.
We've mentioned that nutrition is an individual science and you should make sensible changes that make sense for you, but the suggestions here look solid for most people. They cover eating from smaller plates to the benefits of adding protein to your diet to squelch appetite (protein is rich in Peptide YY, or PYY, which is an appetite suppressant. Adding even a little more protein to your meal can make you feel fuller faster.)
Of course, the video's tips aren't foolproof, but they're a good start if you're looking for ways to help manage your portions and eat sensibly without falling for a fad diet. Check the video description at the link below to read some of the studies the tips are based on. The soup trick — that soups and stews are absorbed slowly and keep you feeling full longer — is a great trick that I didn't know. One important note though — any weight management regimen starts the way the video does: with exercise.
Scientific Weight Loss Tips [YouTube]