ChrisMcCandlessEat fruits and veggies.
yep, fruits and veggies are great because theyre good for you (fiber, vitamins and minerals) and taste good and fill you up, but have pretty low calorie counts (fruits have a lot of sugar obviously)
don't over do it obviously but i think fat has a lot to do with the "full" feeling also
so what im getting at is the key is to eat a good balanced diet and you won't feel hungry again 2 hours later. having the right proportions of fat carbs protein and micros is good for you period, but also will help you negotiate eating at the right pace. you can still eat a good amount of meat/carbs/fat, especially if youre active, but having them with other stuff like veggies will make it so youre not magically hungry again 2 hours later.
it also involves all kinds of complex shit that i don't understand like blood sugar levels blah blah blah but the long and the short of it is what i said
also don't eat just cause youre bored obviously
also your body gets used to eating certain amounts. so if youre eating a ton regularly, your body will get used to that, and vice versa