Hemp are your best bet but they are a little expensive. I cover salads with them, put whatever dressing on first the seeds will stick to the leaves better that way. I put them on top of lots of stuff, vegan lasgna, pizza, chili, etc. Its a very versatile food.
Whole foods man
You didn't talk about your diet but if you're having problems with excess calories and fats, it's probably not as clean as it could be. Cut the sugars and eat foods with a lower glycemic load. No white flour, gelato ice cream, corn ect..