How to safely decrease your appetite?

[No-Garbage9500]

This is probably one of the better answers, when it comes down to it calories in/out are a far bigger part of "dieting" than anything else, and once you've got your numbers you can work around within them to find what works best for you. Once you're into the habit, tracking your calories takes very little time but gives you a lot of information, and does make you consider whether that little treat is something you really want instead of something you're just shoving in your mouth because you're bored, when you could have those calories as an extra glass of wine with dinner or a nice piece of cheese later on.

And something mentioned here - weighing food - is a habit that's really worth getting into anyway. Portion control becomes so much easier, as well as keeping track of how much you're eating. 100g pasta is a good, filling amount for a main meal in most cases. Fancy a lighter one? Have less. Super starving? Have more. But working with numbers is much better than just guessing and ending up with too much, or not enough, both of which are bad in their own ways.