The most common reason for being overweight is eating more calories than we burn. We need to train ourselves to stop eating when we're full. We eat to celebrate many different occasions. Some people tend to eat more when they’re under stress, or feeling sad. These all cause overeating.

Fortunately, there are proven and healthy ways to feel full faster. Try these tips to help you stop eating when you are full:

Choose foods high in fibre

The fibre in whole grains, vegetables, fruits and legumes, has multiple benefits for our health, like controlling cholesterol and blood sugar, feeding the friendly bacteria and maintaining our colon health. As the fibre is hard to digest, it serves to control our appetite. It makes you feel full, due to the fact that it’s just bulk going through our digestive system. Eat your potatoes and apples without peeling them, or add flax seeds to your cereal. One thing to look for is the word “wholegrain” on labels (whole wheat is not as good) so you don’t miss out on necessary fibre.

Add protein to every snack and meal

Proteins tend to digest slowly, keeping us full for longer. We also use up extra calories to break them down. Try including protein like yogurt or nuts with every snack or meal. Don’t forget breakfast. Having protein early in the day is important. Protein needs to be eaten throughout the day instead of in one or two sittings.

Have some soup

Having low calorie soup based in broth, before a meal, has been known to reduce the amount of food (and calories) consumed. Having a glass of milk or water, on the other hand, may not have the same effect. Our bodies digest calories in different ways depending on whether we think we’re having drink or food. When we know we are having a beverage, we may not feel full as quickly.

Eat in a mindful state

Don’t eat while you’re being distracted, whether it be by working or watching TV. Let eating a meal be your focus. Eat slowly, and enjoy what you’re tasting. You’ll feel full more quickly and enjoy it more.

Use a small plate

Using a smaller plate for your meal, will make you feel like you’ve had enough. It makes your brain think you are actually having more because of the smaller plate.

Stick to your snack schedule

Always try to eat your meals and snacks at the right time, so as not to be too hungry when you do get around to eating. You’ll make poor choices in food, you’ll eat too quickly and will be more likely to eat more than is healthy. Keep to a schedule of good food diet, and you will feel satisfied.

Try healthy additives

Research shows that having a handful almonds, which are a great source of monounsaturated fats as well as protein, may help in appetite control. You can also add pureed vegetables into higher calorie dishes such as macaroni and cheese . That way you’ll end up with less calories and more nutrition in the same-sized meal.

See what science uncovers

Meanwhile, scientists work on innovative ways to help us feel full more quickly. The latest development being a powdered ingredient that lets your brain know you’re full. The ingredient is rich in propionate, which triggers the hormone realease in the stomach which makes our brains feel a decrease of hunger.

We get a bit of propionate naturally when friendly gut bacteria feast on our dietary fibre. The powdered substance, however, is more highly concentrated. Just Imagine sprinkling a bit of powder on your meal and feeling full a few bites later– now, that’s food for thought!