Big thing is to look at the type of food you are eating. I know I can easily consume my entire daily requirement of kj in one sitting just with one piece of chocolate mudcake (I kid you not). But if I am careful about what I eat I can stretch those same amount of kjs throughout the day and eat a LOT of food. I bulk up ALL of my meals with LOTS of fibrous vegies and salads. I am very big on quantities, if I don't have alot to eat, I don't feel satisfied - so I have to make smarter choices.

Also look at whether it is actual hunger - which will leave you feeling nausious, light headed, sick even (alot of people don't even know what real hunger feels like), or mental / emotional hunger - craving something because you are bored, happpy, sad, angry, stressed, physically worn out/ tired. I know that after I exercise I feel extreme hunger, but I am very careful to make sure I have healthy snacks or meals planned for when I am finished, or I just end up at KFC. My mum always used to say to us as kids "if you are hungry you will eat anything, including that apple. If you won't eat the apple, you aren't really hungry". There is alot of truth to this. When you are truely hungry, even foods that you don't particularly like look appealing and attractive. If you are only 'hungry' for junk food or a specific type of food, that is not real hunger.

I snack alot to keep myself getting too hungry. things like fruit, vegies (cooked or uncooked), salsa, air-popped popcorn, diet jelly, no fat yogurt, skim milk, 8 almonds, eggs, tuna, etc.