I live in a vintage building and my kitchen has doors that can be closed. I've created a "Kitchen is Closed" sign. After meal time is done and I've cleaned up, the kitchen doors are closed and the sign goes up. This will remind me not to graze between meals or pre-planned snacks.
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To help the picking and binging after tea, once I have cleaned up and finished organising lunches for the next day, I keep repeating this mantra - the kitchen's closed, the kitchen's closed- it seems to be working for me! The fact that I I also want to log off for the day on tracking my daily food intake is another motivator for the kitchen being closed!
stop eating after you finish dinner- the kitchen is closed for the night!! this one thing helps me so much! I usually stay on my plan all day, adn then munch mindlessly at night, unless I close the kitchen. if i am feeling hungry, I will have a drink of water, or some hot herbal tea.
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