Front‑loading protein at breakfast, spacing fiber‑rich snacks every three hours, and capping the day with omega‑3 fats keeps insulin stable and hunger muted. Batch‑cook sheet‑pan meals on Sunday to dodge takeout traps, and use a water bottle marked with hourly goals to maintain hydration‑driven satiety. specificweightstrategies provides macro calculators https://specificweightstrategies.com/