Hi Steve...........one easy way is to only eat half of what you normally eat, save the other half and eat it later. With a sensible diet  (, fruit veg,,lean meat, wholemeal bread, etc) this somehow works !!

Many years ago we all had  gastric bands........these were rigid waistbands on skirts and trousers and we stopped eating when they felt tight..........maybe the NHS could save millions by putting chains around folks waists and tightening them weekly !!....