Balanced meals have carbohydrates, and protein. Rely on fresh non-starchy vegetables for most of the volume of food and you’ll feel fuller longer.

Fist Sized Portion

Your goal is to feel full with a fist-sized portion of food for a meal. Keep in mind, it may take a few weeks before your stomach adjusts to smaller,more frequent meals.

It takes Time

it takes 20 minutes for the signals from your stomach to register that you are full. Try eating slowly to give yourself a chance to get used to this new way of eating.