Many were taught they had to clean their plate before they could get up. That's how my mom grew up. She always had to clean her plate, even though an adult fixed her plate not knowing how hungry she was. She was not allowed to "waste" food by leaving any on her plate.
Now that people eat out more, they carry what they were taught into their adult lives. They eat at a restaurant, that is almost guaranteed to have too much food on the plate for any reasonable calorie range, and feel they must clean their plate. My husband ordered a giant VERY unhealthy salad yesterday and after eating 1/2 said that he was full, but wanted to finish it because he wouldn't eat it if he took it with us. This mindset is literally KILLING us.
Eating too much is more than being about the food on the plate. It is more than the weight gain. It is about the fat lurking in our bodies, the overworked hearts, the high blood pressure, the high cholesterol, the inability for our lungs to work properly, the extra colonoscopies to find out what's going on because we aren't getting enough fiber, which causes all kinds of issues, not to mention the severe joint pain from the extra weight we must now carry around with us.
1 - Make a pact with yourself that you will either start eating on much smaller plates. Most of the time, I eat off a dessert plate with my cup of beans in a separate bowl.
2 - Make a pact with yourself that you will put your fork (or sandwich) down between bites to slow down.
3 - Make a pact with yourself that you will only eat 1/2 of whatever portion size the server brings you in a restaurant to take the rest home for another meal...or share the meal with another.
4 - Finally, make a pact with yourself that you are doing this for THE most important person in the world...YOU! If you don't get healthy, those who care about you will suffer.
What do you do with the extra food you cooked? Well, if it's healthy food
put it in a container in the freezer and when that container is full, make a batch of soup. Or, make mixed vegetables tomorrow. If it's not so healthy, say pepperoni pizza, put it in a freezer bag for another day. YOU DO NOT HAVE TO EAT THE LAST OF WHATEVER YOU HAD FOR YOUR MEAL RIGHT THIS SECOND.