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I made a chart to write everything I eat on it. I have the time of day , item, calories and carbs. I try to stay at 1600 calories a day. I am more aware of what I eat and avoid cheating because I don't want to write it on my chart. I reward myself with lettuce salads when I get craving.
Sounds silly, I know, but I really do use smaller plates and utensils to eat. Slows me down..and makes it look like I'm getting bigger bites and more food! Hubby always uses a dinner plate, I use a luncheon sized plates. I use salad forks and small teaspoons for everything.
Walking 45 minutes a day, drinking between 2 to 2.5 litres of water day. Ensure that you get your carbs from fruit mostly but if you must eat other carbs do so strictly before lunch and never after lunch time.
I learned this trick from a tea book. When you are craving something sweet add a a couple of chocolate chips or a tiny piece of caramel in a cup of tea. This can help curb the cravings. Plus you get the health benefits of green tea, if you are not a green tea fan you can mix it with a fruit tea.