Every meal I eat, I watch.   Very rarely do I feel  full  when I'm done eating.   We ate at a buffet today for Easter.  I didnt fill my plate, nor did I go back for seconds.  Just doesnt seem worth it to stuff your self.  Seems like my body wants more later if I stuff it.    I always drink water with  my meals.   I do snack in between if I feel  hungry.  Eat more fiber and drink water.    Have to be carefull with drinks,  they can have alot of calories that you dont think about. 

Good luck