So limit entrees and side dishes to one each at every meal. And look for some one-pot meals that your family can enjoy. Outbike your appetite. Regular exercise reduces the appetite, in part by modifying the insulin response, which reduces the upward spike that has been associated with increased appetite. Exercise helps control blood sugar, leading to a steady state associated with fullness.
Aerobic exercise reduces the appetite in the short run, perhaps because it heats the body.
Not many people can eat a lot after exercise. In the long run, a regular exercise program increases appetite somewhat. That's because you burn up your glycogen stores more quickly. This partially offsets the appetite-dimming effects of the temperature rise. But when you step up exercise, you usually don't eat quite enough calories to make up for the amount of fat you've burned off.