Pair up to fill up
Eat protein and fibre-rich foods together to achieve greater satiety. For example, grilled chicken plus lots of vegies and brown rice. Adding healthy fats (olive oil, avocado, nuts) to the mix will also help fill you up.
Better Homes and Gardens, February 2016
We're talking water, not wine. Hunger is often thirst in disguise. Don't be fooled! Sip a glass or two and feel those pangs disappear.
Brush your teeth
Ever noticed how bad everything tastes just after you brush? You're welcome!
Supersize the right way
Portion control is important but so is not feeling deprived. Look for ways to add lots of volume but few kilojoules to meals so you can fill your plate well. For example, add tons of meaty mushrooms to stir‑fries or heap handfuls of greens into soups and salads.
There's no glory in 'starving' yourself. Those virtuous feelings last only up to the moment you start devouring anything not nailed down.
Use distraction tactics
These help you distinguish between real hunger and false hunger. Instead of hoeing into the biscuits or chips, phone a friend; go for a brisk walk; work out to a DVD; slowly sip a cup of ginger, peppermint or chamomile tea; do a crossword or colour in; get lost in a novel. If you're still hungry 20 minutes later and it's not almost meal time, make a small, smart snack.
Reasons we eat when we're not hungry
Be aware of these triggers: boredom, stress, tiredness, thirst, habit, power of suggestion (eg. ads, cooking shows), because it's just there, to make others happy, the clock says it's time, it looks so delicious, to numb emotional pain.