How can I stay full for a long period of time?

Protein. Adding protein to your diet usually helps your stomach to feel full and doesn't make you feel as hungry in a short amount of time as you would if you consumed only carbohydrates in a meal.

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How can I stay full for a long period of time to prevent overeating?

Protein. Protein and fat are better at making you feel full for several hours after eating than carbohydrates. But if you're used to snacking between meals, you might find that planning ahead with small snacks, such as a few nuts, is better for helping you avoid eating high-calorie easily available foods between meals.