So, I would need to see the details of what you’re currently eating in terms of both composition, volume and your hunger ratings throughout the day. Knowing those components can really help individualize the recs I give. But the over arching generic ways around it include but aren’t limited to:
- Increasing volume of non-starchy vegetables at meals.
- Eating smaller quantities at more frequent intervals - or eating larger amounts at less frequent intervals (depends on the situation)
- Trading calorically dense choices with less calorically dense choices: lean proteins, low fat dairy, air-popped popcorn instead of nuts, vegetables in place of fruits, cooking with and/or adding fewer fat/sugar heavy condiments to foods (oils, dressings, sauces, ketchup, etc.)
- Working to figure out if your hunger is psychological or physical. I tell my clients that really struggle with this that if they are truly physically hungry, a microwaved bag of frozen veggies or plate of fresh veggies will sound good. If they want nuts, cookies, chips, etc. - it’s psychological.
- Write down everything you’re going to eat the day before - include portion sizes. Make a plan and stick to it. Have a list of quick back-up substitutions always at the ready so there’s no room for excuses.
- Allow yourself 2-3 treats each week. Plan your treats around events, outings, etc.
- When you eat - just eat. No TV, phone, computer, etc. Focus on the food and enjoy every bite. Slow down and savor it.
Those are a few of the big highlights I’d suggest looking at trying without knowing more about your situation. I hope some of that is at least a little helpful!