How might you get fuller by eating the same amount of food, and lose weight?
One weight is to play with the calorie density of your food.
By eating more foods which are less calorie dense, your body won’t have to burn as many calories … but you can still feel full.
For example, celery, peaches, oatmeal, tofu, cod, chicken, & cottage cheese are all less calorie dense than (respectively): potatoes, bananas, sourdough bread, pecans, tuna, rib-eye, and butter.
So, this doesn’t mean ‘only go around eating less calorie dense foods’.
But, it is something to be aware of if you’re always eating higher calorically dense foods, and trying to lose weight.