First off, as much as possible, eliminate liquid calories. Those really add up fast and don't contribute to satiation. Second, try reducing simple sugar/starch

First off, as much as possible, eliminate liquid calories. Those really add up fast and don't contribute to satiation. Second, try reducing simple sugar/starch intake in favor of complex and higher fiber alternatives where possible. Increasing the ratio of protein and fat in your diet can help you reach satiety much faster, too. Fat is 9kcal/g, protein and carbohydrates are 4 kcal/g, but in terms of satiety, fat > protein >>> carbohydrate. If you're biohacking-inclined, look into how your specific diet impacts ghrelin (hunger hormone) and leptin (satiety hormone) production and uptake. You might find that you're eating things which provoke hunger or delay satiation. And don't discount that many of us just eat because it makes us feel good - that's a much harder hill to climb, but it is possible.