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Are there any smart strategies for reducing portion sizes without feeling excessively hungry?

Hey guys, I hope you are all doing well. I've been trying to lose some weight lately and have been trying to cut down on my portion sizes. However, I feel extremely hungry and unsatisfied after reducing my portions. I was wondering if anyone has any smart strategies for reducing portion sizes without feeling excessively hungry? Any advice would be greatly appreciated!

Thank you in advance!

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Hi there! I can relate to your struggles in reducing portion sizes while trying to lose weight. For me, one strategy that worked was identifying my triggers for overeating. I noticed that I often eat more when I'm distracted, stressed or bored.

To address this, I started practicing mindful eating, which involves being present and aware of my eating habits. I try to eat in a calm environment, without any distractions like TV or phone, and focus on the taste, smell and texture of the food. This helped me appreciate and enjoy my food more, leading me to naturally eat less.

Another strategy that helped was choosing smart swaps for my favorite meals. For example, I switch out white rice for cauliflower rice or zucchini noodles instead of pasta. This reduced my calorie intake while still allowing me to enjoy my favorite foods.

Finally, I gave myself permission to indulge occasionally. I realized that one cheat meal or snack won't derail my progress, as long as I balance it out with healthy choices and portion control afterward.

In conclusion, mindful eating, smart swapping, and occasional indulgences worked for me. Find what works for you, be patient with yourself and stay consistent. Good luck!


Hello, I completely understand how you feel. I faced the same challenge when I started trying to eat smaller portion sizes. What really helped me was dividing my meals into smaller portions, but then increasing the number of times I ate each day.

For example, instead of having three large meals a day, I’d have 6 smaller ones. This way, I’d still take in the same amount of calories, but I wouldn’t feel hungry and unsatisfied in between meals. I also included more fiber-rich vegetables and fruits that kept me feeling fuller for longer.

In addition, I recommend using a food scale or measuring cups to help you portion out your meals correctly. This can help you avoid overeating and ensure that you're getting the right amount of food.

Lastly, it's okay to indulge in your cravings once in a while, but remember to keep them in moderation. I sometimes treat myself to a small portion of my favorite dessert or snack when I feel like it.

Stay positive and consistent! With time, your body will adjust to your new eating habits and you’ll feel more satisfied with smaller portion sizes.


Hey there! I've been there too and know that it's not easy to adjust to smaller portion sizes. What worked for me was using the "half-plate rule". Simply put, I fill half of my plate with veggies or salad and the remaining half with protein and carbohydrates. This not only helped me reduce my portion sizes but also made sure that I'm getting in more fiber, vitamins, and minerals.

Another strategy that helped me was using a smaller utensil or chopsticks to eat. This not only helped me eat slower and savor my food more but also made me feel fuller with smaller portions.

Moreover, I always take the time to plan my meals ahead of time. That way, I know exactly what I'm going to eat for the day and can keep track of portion sizes more easily. I also keep healthy snacks on hand like nuts, seeds, and fruits, which help me avoid overeating when hunger strikes between meals.

In summary, it takes time and patience to adjust to smaller portion sizes. Incorporating more veggies, using smaller utensils, planning meals ahead of time, and keeping healthy snacks on hand can help make the transition more manageable.


Hey there! I understand how you're feeling as I've also been in your shoes before. What helped me was incorporating more nutrient-dense foods into my meals, such as vegetables and lean proteins. These foods can help keep you feeling fuller for longer periods of time, which can help reduce the urge to overeat.

Another tip that worked for me was using smaller plates or containers to serve my meals in. This gave the illusion of a full plate, but with smaller portions. I also tried to eat slower and savor each bite, which helped me feel more satisfied with smaller amounts of food.

Lastly, I made sure to stay hydrated throughout the day as thirst can often be mistaken for hunger. Drinking water before and during meals also helped me feel fuller quicker.

Hope these tips can help you too! Good luck on your weight loss journey.

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