In case it's head hunger:
Last time I lost a lot of weight, my principle plan was to make myself very small portions of whatever, and eat them with the promise to myself, which I always kept, that if I was still hungry afterwards, I'd go and make some more. It helped that I usually made myself meals from raw ingredients, so I had to be really hungry to be bothered to start from scratch again.
In about 90% of cases, I never went back for more, and I learned eventually what 'satisfied' felt like, a feeling I had not known before.
I've recognized that, long-term, I need the belt and braces of calorie counting too but this is easy this time because of the previous experience of giving myself time to register 'enough'.
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