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I drink a healthy meal replacement shake for breakfast and sometime have another for lunch then a regular meal for dinner.. The shakes are quick, full of protein and taste great. I also drink at least 8 oz of water 8 times per day. I snack 3 times a day with no more than 200 calories per snack. I never feel like I am dieting since I eat so often.
Put your fork or spoon down between each mouthful. Chew and swallow that bite before picking up your fork/spoon again. This allows your brain to recognize your "I'm full" signal more easily and definitely before you've eaten too much.
I eat 1200 calories a day, broken in 3 meals and 3 snacks, i eat everyuthing that i can count the calories, ofcourse mindfully that if i eat an 800 calorie lunch i wont have any left for dinner, i also burn 1500-3500 calories a day.
I used to be a fat guy. Everybody hates me, my studies getting worse, my crush rejected my love. then I decided to make some 'alteration' to myself. 6-7 months later, my weight dropped from 102KG to 51KG. Many people wanna be friends with me, my studies slightly better, and my crush suddenly wanna couple with me. I'm skinny now, so now you love me!? Then due to what she did to me before, I rejected her like she rejected me before. She sad... and cried. I screwed up. (continue at below...)
I love chocolate but I have a tendency to overindulge. So, to combat this I buy an extra large chocolate bar and break it into pieces. I put them all in a plastic bag and stick it in the freezer. When I crave chocolate I take out just one piece and because its frozen it takes longer to eat. This way I savor the taste.
I have learned that I gained most of my weight bingeing in the evenings in front of the television once my children went to sleep. What helped me acheive my goal weight was the following. Keep low calorie snacks handy if you really need to eat. Do not allow high calorie foods in the bedroom if that is where you watch TV or work on a computer. (I stick with 94 % fat free popcorn or an apple.) Learn a craft like cross stitching or crocheting to keep hands busy instead of your mouth. Good Luck!