I am by no means an expert but what has worked best for me so far is making and printing out a weeks worth of meals on a menu and posting it on the fridge. That way when I want to reach for something to munch I am reminded that I am sticking to a plan.
Also, I went out and found some 9" dinner plates, the size that used to be the norm! Now it is common to find 12" dinner plates in most homes. What looks like a scant meal on a 12" plate looks like a feast on a 9" plate and at first this may seem silly but it psychologically works because of the way our brains see and process food. It took me a few weeks to notice a difference with this trick but now I look at my nice full plate and make sure to slowly savor every bite. I make sure to have half of my plate vegetables, one quarter a whole grain starch, and one quarter a lean protein.
These things have helped me tons and I hope they help you too. Best of luck!
One day, one step at a time. We will succeed.
| current weight: 312.0