Make sure your meals last at least this long. Eat more fiber. High-fiber foods can help you feel full sooner. Try whole-grain breads instead of white bread, fresh fruit instead of juice, and raw vegetables in place of cooked vegetables. Ride out the urge.
Cravings generally pass within minutes, maybe even seconds.
Busy yourself with an activity unrelated to food until the desire to eat passes. If you always finish what's in front of you, start with half the amount of food you usually eat on your plate. You may find smaller servings more satisfying. To make less food seem like more, serve your main course on a salad or dessert plate. Enjoy a treat now and then.