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Putting the fork down a few times during the meals helps to register the amount I am eating. At the start of the meal, I am eager to get back to the meal when I put the fork down but later in the meal, I usually see that I don't have the same urge to eat the rest. Helps with Portion control, give the brain a chance to register that I am eating and not just devour the food. Slowing down while eating helps to enjoy the food without overeating 4
For me it is extremely important to plan ahead. What I am going to eat, when I will buy it and to keep it simple. Also I plan foods I can take with me when I am going to be out and about. That way I am not tempted to cheat. I have to track or I will eat too much.
I plan to make several meals that will last me 3 to 4 days so I am not always cooking.
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