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It's also buying the right stuff.
Veggies and protein take a long time to digest. So you feel full longer.
Junk food is way more calories and easily digestible, so you eat more of it.
Soda is an extreme example. You can take in 500 calories in fluids and your stomach feels completely empty.
A serving of kidney beans will stay in your stomach most of a day. Throw some hot sauce on them and you've got a cheap easy snack that will keep you feeling full all day.
People always want to focus on calories, but not all calories are created equally. You need to pick stuff that's also slow to digest or your body is going to keep telling you that you're hungry.
Especially when changing your eating habits