If you are on a diet and trying to eat less at meals, here's a trick that helped me. About 15 minutes before each meal, eat a small amount of a healthy, natural fat. Something like nuts, peanut butter, avocado, or the like. You want to eat a very small portion, you are aiming to take in about 100 calories. Eating these types of fats activate ghrelin which is the hormone that makes your body think you are full. By activating this hormone before you eat, it will start kicking in during your meal, and you will feel full while you are eating your meal. This will help you to eat less at your meal and not be as tempted for a second serving or dessert.