1) Slow down the process - if you eat around 70 calories of the right fats (six walnuts, twelve almonds or 20 peanuts) around 20 mins before a meal, you can trick your hormones into believing you are already full. Remember, ghrelin reduction takes about 20 mins to kick in, and 65 calories to stimulate. When you sit down for your meal, you would have already started the process of being "full" and you will eat much less. That is also the reason you should eat slowly.
2) Fibers are great because they slow down the process of food moving from the stomach, and make you feel full longer and hungry lesser. Thus, in addition to decreasing insulin and controlling blood sugar, fiber also reduces calorie intake. Start with 1-2 grams and slowly increase to 5 grams. Oatmeal, cereal, whole grains and fruit, are great sources of fiber. Preferably, take it in the morning for breakfast.
3) Take smaller portions on your plate.
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