How do you feel full with smaller portions?

[PheonixJo]

Say if I had the recommended amount 40g of porridge or 35g of cereal I know I'd be hungry, how do I adjust to smaller portions?

[radioactiveblue]

Try adding some fruit (e.g. berries, pear, for fibre) or nuts (e.g. almonds, for good fats, protein and fibre).

Fibre and protein help you to feel full and you can have quite a lot of berries for not too many calories, so that helps if you miss the volume of food as well as feeling full. Greek yogurt is also a good addition.

[Sailsalot]

Yes that is what I have radioactiveblue most days. Before trying to lose weight I used to just have cereal and was starving by mid morning. I now have 40g All Bran, fruit and 0% fat Greek yoghurt, does keep you full for longer, has really helped.

[Caz28]

I sometimes have a sliced banana, strawberries a sprinkling of dessicated coconut and Skyr yoghurt, never hungry till lunch time 😊 and part of my 5 a day. I've also been having porridge too, my favourite is putting either ground almond or coconut in it and berries.

[Venusflytrap]

Pick a smaller plate so it looks like more. Eat it with a teaspoon to slow you down. Add some fruit and 0% fat yogurt or quark. Have a couple of drinks with it. Keep an emergency packed snack so that if you do feel hungry late morning, you don't get caught out by lack of planning. You can trick that starving person inside of you if you use all the tricks. If you still find you're hungry swop your breakfast to a couple of poached eggs on toast/crumpet or boiled eggs with soldiers. Protein is often the secret of not feeling hungry.