And remember it takes 20 mins for the stomach to signal the brain.
So for an experiment next time you are fairly hungry (but not famished) have about 50% as much of whatever you usually have. Eat it. You'll prob feel hungry yet. Wait 20 mins and sure as heck you are not that hungry anymore.
In all this portion control and smaller frequent meals the stomach really does shrink.
And this is something you must watch out for. Say 2 weeks into smaller meals you get hammered one night or something
and forget your new portion sizes, you can very easily over eat and "pull a gut" on less food than you could eat just 2 weeks back. Happened to me more than once.
Must recondition the mind to proper serving sizes. Somewhere you (we) went over that line.