Hi - you are doing the right thing re therapy etc., but there are still some things that you can do for yourself.
1) Ensure that you have plenty of healthy go-to snacks - try bagging them in little snaplock bags to help reduce temptation.
2) Downsize your dinner plate. Most peoples plates are big, and they fill them, but if you drop down the size, you can still fairly well fill it, and odds are your tummy wouldn't notice the difference because your eyes have already told you that you ate a plate full. Also, remember the plate - 1/4 lean protein; 1/4 carbs such as brown rice, wholegrain pasta, potato; and the remaining 1/2 a rainbow of veggies.
3) Use smaller Forks and Spoons. Most people don't think of that, but this actually causes us to put smaller amounts of food into our mouths, while at the same time, putting the fork or spoon to our mouths more overall. This tricks the mind too, but it also helps to slow down the eating, which means that you have more time to learn when you have had enough.
4) If you find that you tend to grab sugary foods, try replacing them with a date or dried fig and just nibble on them. At least you would be getting some good nutrition, and odds are a lot less calories.
5) Try having some hard-boiled eggs in the fridge, ready for a snack.
6) Try bulk cooking on your day off. I have a variety of meals in the freezer. It sure beats trying to think of what to eat when you are really tired or pushed for time. The added beauty is that it works out cheaper because you can take good advantage of the specials for meats/veges, and you also save on gas/power. Just containerize them into single serves.
| current weight: 151.0