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1- Eat Mindfully

Pay attention to what and how much you're eating. Avoid distractions like watching TV or using your phone while eating. Chew your food slowly and savor each bite.

2- EAT BETTER FOOD!!!

Prioritize protein, eat enough fibre & drink lots of water

3- Understand the difference between tolerable and intolerable hunger

Tolerable Hunger: You're hungry, but still in control. You can focus, function normally, and wait until your next meal.

Intolerable Hunger: Hunger is consuming your thoughts. You're irritable, distracted, and likely to overeat when food becomes available.

4- Get rid of the liquid/empty/garbage calories

Fill up with more low calorie

5- Have regular consistent meals & be in a reasonable deficit

As Huberman says, “eat like an adult.”
Eating regular, balanced meals and snacks can help stabilize blood sugar levels and prevent extreme hunger, which can lead to overeating.

6- Manage Stress & Get Enough Sleep

Lack of sleep can disrupt hunger hormones, leading to increased appetite. Aim for 7-9 hours of quality sleep per night.

Listed points:

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