Downsize your snacks: As long as you’re eating satiety-inducing nutrients at every meal, you will reduce your urge for food between meals.
Avoid distractions at the dinner: What you’re doing while you eat might be as important as what you’re eating. You are likely to consume more food and eat for longer periods of time when you are distracted by music, television and other things.
Savour the flavours: Thoroughly chewing your food increases ‘oro-sensory factors’, which send satiation signals to your brain, helping you feel full on less food.
Spend time with friends, family: People often binge because they are lonely, frustrated or stressed. If you feel like you’re going to binge, find someone to talk to. Meet them in person, it will help to forget about food.
Remove restrictions: Enjoy your favourite foods in moderation.
Use smaller plates: A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.
Use taller glasses: Just like less food looks like more food on a smaller plate, height makes things look larger than width, even when the volumes are the same.
Eat protein for breakfast: People love to hype breakfast eating as a miracle weight loss cure, but only breakfasts high in protein have been proven to suppress appetite and reduce subsequent eating throughout the day.