1. Eat beans
Beans are high in protein and fibers. Thus, they're slow to digest. They stay longer in the tummy making you feel full longer, and thus eating less.
2. Take Soups
Before you eat the main meal, try taking a cup or two of soup--and choose those with low calories. Thus, before you go to the main course, your tummy already feels full. That's fooling your tummy.
3. Eat Dark Chocolate
A small square or two of your favorite dark chocolate can help you lessen food intake during meals. The trick is to eat it just before meals. It's was noted to help lessen eating by 15 percent in one study.
4. Add Pureed Veggies
Add pureed vegetables to your food to cheat your tummy into "thinking" it's full. Add them to your burgers, meat dishes, fillets, and others. What I often do is add cabbage or turnips sliced super thin into spring rolls or other roll dishes.
5. More Protein
Eating protein rich food in the morning helps a lot to make snacks less appealing the rest of the day. In fact, with enough protein in the morning, you'd probably eat less during lunch and supper. So, load up with eggs, tofu, lean meat and milk in the morning together with your limited rice or bread.
6. Eat Fruits
Before meals, eat generous portions of various fruits--apples, bananas, mangoes, etc. This loads your tummy with safe carbs so that little space is left in your tummy for the main course.