2. The 15-minute rule
Make every meal last at least 15 minutes.
Eat slowly and enjoy the flavours of your food, and you’re much more likely to feel satiated at the end of your portion, and less likely to want more. Once your plate is empty, wait at least 15 minutes before heading back for a second helping. You will find that you are actually full after the first one, and are less inclined to ‘need’ a second helping.
Drinking a big glass of water before the meal also helps a lot.
3. Don’t give in too quickly
When you have a craving, drink a glass of water and ignore the craving for 10 to 15 minutes by occupying yourself with something else – preferably something productive. Write the report you’ve been meaning to start, do some weeding in the garden, take a brisk walk around the block, or read a few pages of a book.
If you’re still really desperate for food after that, then allow yourself a little snack, but I bet that the craving will have passed by that time. You were either thirsty, or bored.
We often mistake feelings of thirst or boredom for hunger, and try to satisfy it with food rather than drinking some water or engaging our brain with something productive.