It's the rare person who can confront a menu, a full plate or a bread basket on an empty stomach without being tempted to devour the first rosemary-seasoned focaccia-type thing they see (especially if that thing is slathered in butter). We also now know that overweight people have a harder time recognizing when they're truly hungry—or full—and tend to be more susceptible to messages from ads or friends urging them to eat. Another habit that can mess with your hunger signals over time: yo-yo dieting.
A better way to think about it: "Eat small, healthy snacks to help keep your appetite in check," Glassman says, and track hunger using a 10-point scale (10 being stuffed). Try to stay between a 4 and a 6, or slightly satisfied to slightly hungry.