Facts about being hungry.. and weight loss for women

Today I thought I would reference some information that I have been reading in a book called Women's Edge: Fight Fat Secrets to Successful Weight Loss.
I enjoy this book because it offers so much realistic information for women who want to better understand how their bodies work, and why they can't seem to look the way that they want to look.
The section that I am referencing discusses ways to monitor how much you are eating and how to be on "Hunger Patrol."
1. Smell your food: "Studies have shown that once you start eating, smelling food can make you stop eating sooner by satisfying you faster.(38-39)" Smelling your food causes you to slow down and savor every aspect of what you are eating, which in turn, creates a more satisfying experience all around. And who is going to say no to having a satisfying experience?
2. Keep a food diary: "Write down any unplanned eating and the circumstances under which it occurred." This is a method I swear by. I do not only write down unplanned meals, I write down every morsel that goes into my mouth. This way, I can review what things may become problem areas in my diet, or what things I have been eating too much of, or not enough of.
3. Eat Breakfast: "Researchers at Vanderbilt University in Nashville put 52 overweight women on a 12-week diet during which some ate three meals a day, including breakfast, while others passed up their morning meal. The women who ate breakfast tended to snack less of high-fat, high-calorie goodies." I have one more bit to add to this: eating first thing in the morning gets your metabolism going for the day... and stops you from overeating in the evening.
4. Spice it right: "Food will satisfy you more quickly if it tastes good and has a good mouth-feel." Using lots of herbal seasonings and spices in lieu of salt is a great idea, and more satisfying.
5. Eat Filling Foods: Fruits, veggies, potatoes, whole-wheat pastas and breads, fish, lean beef, etc.

These are some helpful hints to being in tune with what you are eating! More to come!