I'm just going to list them, everyone is different so I wont claim they're universally applicable but they were life changing for me! (also some may be "common knowledge but hell, I didn't know)

• There's calories, and then there's satiety. It's easier to eat fewer calories throughout the whole day if you choose high satiety foods, even if they're not the lowest calorie option.

  • Examples: chicken, greek yogurt, broccoli, eggs, fish, potatoes

• Fiber and Protein help with the feeling of satiety and combat the feeling of "weakness" lots of calorie apps can also track your fiber and protein (I use loseit) and people may be surprised at how much protein they need, I was!

• If you supplement fiber with fiber pills you should take them slowly, with lots of water. I do two at a time, 4 in the morning and afternoon, over about 2-3 minutes while drinking water.

  • You can get them at costco (Psyllium Fiber*).* Some people dont mind stirring the powder into water, but that makes me want to vomit :)

• When people say "drink a lot of water" SIP it throughout the day, it can help you avoid nausea.

• If you use protein shakes to supplement your protein, drink one slowly about a half hour before a meal. That way it will have time for the sensation of "full-ness" to reach your brain.

• Even if you dont go full meal prep, pre-measuring out snacks can help you avoid "binging-via-grazing"

  • I personally keep about 4-5 tupperwares with 150grams of greek yogurt and some blueberries around at all times, and I drizzle and mix honey immediately before eating.

  • Also I thought forever that people were lying about greek yogurt being good but dont knock it until you've tried it mixed with honey and fruit it literally changed the whole flavor for me.

• Similarly, keeping some "I need JUNK FOOD" options around that are at least not terrible can help prevent you from getting restaurant level calories by ordering food. Overeating by a couple hundred is way easier to bounce back from than a couple thousand.

  • I keep around cauliflower crust pizza for this. Safeway brand open nature is about 700 for the WHOLE PIZZA.

  • I also keep around dove dark chocolate squares. each is 40 calories, and I eat half at a time, letting it melt in my mouth to savor it. I usually accompany this with a green tea both for satiety and to wash the sugar feeling out of my mouth after.

• If you feel like you're starving despite knowing that you've eaten enough, try a few minutes of vigorous cardio or otherwise intensive exercise. I do about 5 minutes of going HAM on my stationary bike and 99% of the time that's what my body needed.

ETA a couple more I forgot:

• Most hot sauces+ spicy foods are extremely low calorie and are appetite suppressants. They can also hide the taste of switching meat for mushrooms. Mayo is high calorie but can add a LOT of creaminess for a lot less than butter.