"Did you know that simply changing the way you eat could help you to feel more satisfied after eating? Notice I used the word satisfied, not full. There's a big difference. Full means, "I'm really stuffed." Satisfied is simply, "I'm no longer hungry."
Satisfaction is actually a learned feeling. Many of us in fact feel satisfied after eating only half of a meal, but we don't recognize that feeling because, instead of pausing, we go on and eat to fullness. I am still part of the clean-plate generation — that's just how we were brought up. But now we need to change our thinking and learn to recognize what it feels like to be satisfied during a meal. If you stop when you are satisfied, you will eat less food.
Try some of these tips to help you feel more satisfied at meals:
Use smaller plates and bowls. This trick actually fools your mind into thinking that you're getting more food. When you see a plate (no matter what size) brimming with food, you're already thinking, I am going to be satisfied after this meal! Smaller plates mean that your portion sizes will be smaller and you'll eat less food.
Eat your meal slowly. It takes about 20 minutes for your brain to get the message that you have eaten enough and to then communicate that feeling of satisfaction (or fullness!) to your stomach. Put your fork or spoon down between bites of food, talk with others at the table, chew your food thoroughly, and drink liquids during meals to slow your rate of eating.
Drink plenty of non-calorie beverages each day. Interestingly, the feeling of thirst can sometimes impersonate that of hunger, so make sure you are drinking enough fluids every day.
Change your eating schedule, or create one that works. Skipping or delaying meals can result in overeating. If you skip meals often, try to eat on more of a schedule. You will then feel more satisfied with what you do eat.
Enjoy your food. Take the time at meals to simply enjoy what you are eating. Taking pleasure in what you eat will help you feel more satisfied."