I use cocktail spoons and forks for most meals and snacks, and I serve my meals/snacks on small dishes or bowls. This helps with portion control and the ability to savor each bite. Sometimes I eat salads and other solid foods with chopsticks in order to slow down the "speed" eating. It works!
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I started just writing everything I ate down with no changes - then when I saw how much I was really eating, I realized how quickly everything adds up and I was able to start making small changes to how I was eating without feeling like I was starving myself.
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