Would you like to lose some holiday weight without going hungry. Researchers say it's possible without pills or fad diets. Kim Vatis explains how to do it:

WE GET A LOT OF SWEETS AND GIFTS OVER THE HOLIDAYS. THOSE EXTRA POUNDS YOU MAY HAVE GOTTEN FOR CHRISTMAS THIS YEAR PROBABLY WEREN'T ON YOUR WISH LIST.

"I'VE BEEN DOING REALLY WELL UNTIL THE HOLIDAYS CAME AROUND."

BUT LIKE MOST UNWANTED GIFTS - THEY ARE RETURNABLE: RESEARCHERS SAY THERE'S AN EASY WAY TO CUT CALORIES FROM YOUR DAILY DIET WITHOUT FEELING HUNGRY. SIMPLY BY ADDING ITEMS TO YOUR GROCERY LIST THAT WILL FILL YOU UP - NOT OUT.

"THE CONCEPT OF BEING ABLE TO EAT IS REALLY WHAT'S CRUCIAL HERE."

FIRST ON THE LIST: FRUITS AND VEGETABLES. THEY'LL GIVE YOU MORE FOOD FOR LESS CALORIES. AND THEY'RE HIGH IN FIBER - SO YOU'LL FEEL FULL FASTER.

NUMBER 2: SPICES. "SPICY FOODS ADD A LITTLE ZING." FOR EXAMPLE - A LITTLE SALSA CAN ADD A LOT OF FLAVOR TO A BAKED POTATO - AND FOR FEW CALORIES.

NEXT ON THE LIST: LIQUIDS. LOTS OF THEM - INCLUDING SOUPS AND STEWS.

AND DON'T FORGET COLOR HELPS TOO. "IF YOU THINK ABOUT SAY WHITE FISH AND WHITE RICE ON A WHITE PLATE. WHO WANTS TO EAT THAT?" WARM COLORS ADD APPEAL TO YOUR FOOD...SO PICK RED PEPPERS INSTEAD OF THE GREEN ONES.

AND YES - YOU CAN STILL HAVE SWEETS - JUST GRAB LOW-FAT YOGURT INSTEAD OF ICE CREAM.

"ALL YOU HAVE TO DO TO SHAVE 10 POUNDS OFF DURING THE COURSE OF A YEAR IS TO DELETE 100 CALORIES A DAY FROM YOUR DIET. IT'S FAIRLY PAINLESS."

SO IF YOU SINK YOUR TEETH INTO THESE "SATIATING" FOODS - RESEARCHERS SAY YOU CAN DROP ABOUT 300 CALORIES A DAY FROM YOUR DIET.

Besides cutting calories, a high fiber diet like this also helps prevent cancer, heart disease and digestive illnesses.