Hunger tips
Drink a glass of water first
Thirst reads as hunger more often than you would think. Wait ten minutes after the water before deciding.
Put protein in every meal
Protein keeps you full for longer than the same calories of carbohydrate, so the gap to the next meal feels shorter.
Eat slowly enough to notice
Fullness takes about twenty minutes to register. Finishing faster than that means eating past it.
Walk after eating
Ten minutes on your feet after a meal blunts the blood sugar rise and settles the urge to keep picking.
Move before you are hungry
A short walk mid-afternoon displaces the snack rather than earning it.