1. Slow down and eat slowly.

Sitting down to eat quietly and chewing slowly not only helps you eat slower (and less), but it also slows down digestion and prolongs the feeling of fullness. Taking short breaks between dishes has the same effect! If you feel the urge to eat due to stress, try deep breathing: inhale into your abdomen and then slowly exhale through your mouth as if blowing through a straw; this can help quickly reduce the urge to eat.

2. Pay attention to the glycemic index of food.

To prevent your body from feeling hungry easily, the key is to choose foods that provide a feeling of fullness for a longer period. These are low-glycemic index foods that won't cause a rapid spike in blood sugar, thus preventing overeating or cravings. It's recommended to focus on natural ingredients (such as whole-wheat pasta and vegetables) and choose "soft" cooking methods, as the more mushy or pureed the food, the higher its glycemic index.

3. Increase the number of healthy snacks

Fresh fruit, yogurt, or fruit puree can be eaten in moderation in the morning or afternoon without causing weight gain. These light snacks are also a good option if you have a craving in the evening. Drinking a large glass of water can also fill your stomach, reduce cravings, and help your body stay hydrated.

4 Tips for stimulating visual appeal and appetite

Placing your main course on a smaller plate (such as a side plate) can make the portion appear larger without increasing calorie intake. Similarly, eating something before shopping can reduce the temptation to impulsively buy desserts or even eat them immediately.

5. Freshen your breath and stay away from temptations

Brushing your teeth after every meal or snack not only prevents cavities and plaque but also freshens your breath. This feeling of cleanliness will make you not want to ruin it immediately; for example, the urge to eat a chocolate croissant will instantly disappear!