Snack less

Sit down and have decent sized meals that are both physically satisfying and enjoyable.

This will not only mean you feel less like snacking, but taking the time to sit down and be more mindful with your food will help you get more in tune with your body’s hunger/fullness signals.

Have a glass of water with every meal

This not only helps you increase your water intake, but it can also reduce hunger.

Also, sometimes we think we’re hungry when actually our bodies just need water.

Food volume

There is research to show that we are wired to eat a certain volume of food, regardless of how many calories are in that meal.

The best thing we can do to ensure we feel full and satisfied after every meal without overeating is to increase our food volume with foods that have a low calorie density.

Examples of foods that are good for this are:

• Vegetables
• Fruit
• Beans and pulses
• Potatoes

Here are a couple of visual examples:

Protein

Protein is one of the most satisfying macronutrients.

Make sure you try and get a serving of protein in with each meal!