another free and harmless method you can try is portion control. I’ve found that drinking a huge glass of water BEFORE meal, like 30 minutes really help with satiety. The rationale is that the body is pretty bad at distinguishing hunger and thirst. so if you could quench your thirst, you can just focus on the hunger and stop feeding when you are satiated.

i’ve also seen people changing the order they consume food - ie. eating veggies first before consuming meat and rice. You can also try eating lots of veg and meat, but reduce carbs. Brocollis and cauliflowers should be good for this task. lots of “matter” to chew through for essentially zero calories.