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To trick myself into the smaller portions, I used a salad plate.
We are all tempted while shopping. Now I only shop with a well thought out list. At the store if it is NOT on the list I can't buy it. I'm less likely to write, "ice cream, cookies or candy" on the list now. By only shopping that way I buy only good foods and I save money too!
I keep a small container with the foods that I eat most often. For example I have a tiny Tupperware container that is about 1/4 cup that I keep in my granola. No more guessing! Just scoop and add to my berries & breakfast is ready! I have one in my bag of almonds, as well.
To get my much needed water in everyday I use my prettiest glass. Instead of putting water into something plastic, I choose to use a pretty glass, mine holds 16oz plus ice and has colorful dots on it. That glass makes me feel like my water is a special drink rather than something boring!
When I realize I have reached my full limit, but there is still yummy food on my plate (and I normally would keep eating until it was all gone) I reach for a condiment on the table (like salsa, pepper, be creative!) and cover the rest of my food with it so it forces me to not go back and munch!
Before, I used to work out like crazy and eat barely anything while I did not lose very much. Little did I know, I was eating way too late. Now, even on days when there is no time to exercise or eat that well, I make sure to eat earlier than 8pm. The earlier the better. Try it and you will lose!