There are two things that work for me. 1. Weigh myself every day. 2. Keep a food journal. I have a computer program that I use to enter all my food. This program tracks calories and nutrition. Tracking everything is the key!
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If you aren't hungry then don't eat. If you are hungry then eat. Our bodies know when we need nourishment. Eat until you just begin to feel full as well. Don't overeat but don't under eat either. This will mean that you will feel 'hungry' mentally earlier and you may binge. Listen to your body!
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