Eat slowly
After eating, the nerves of the stomach send the signal of satisfaction to the brain, but these take between 10 and 30 minutes before being satisfied to suppress the appetite.
Due to this delay, a person is likely to feel more need to eat until the body detects satiety, explains a Harvard Health publication.

Therefore, the best way to avoid these excesses is by taking enough time to eat well and chew properly.
Opt for high-fiber foods
A high fiber intake stretches the stomach, slows its rate of emptying, and influences the release of satiety hormones.
Therefore, choosing a diet that contains enough fruits, vegetables, beans, nuts, and seeds can also promote long-term health.
Sleep well
Lack of adequate rest increases the desire for sweets, fats, and carbohydrates, which could increase your body weight.

During the hours of sleep the body secretes a hormone known as leptin. This hormone acts on insulin to burn fat cells and give a greater feeling of satiety. As a result, by not sleeping long enough, the benefits of this substance are not activated and there is a greater propensity for anxiety.

Drink more water
Drinking water can help decrease the hunger you feel before meals. It can also increase feelings of fullness after a meal and promote weight loss, a study notes.
Eat carefully
Under normal conditions, your brain knows whether you are hungry or full. However, doing it quickly or while you are distracted can make it difficult for your brain to recognize these signals.

You can solve this problem by eliminating distractions and focusing on the food in front of you, a key aspect of mindful eating.