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(I live alone, so this is easy for me.) Prep your meal...have everything ready to go. Then, make & eat your first course - salad or soup - & THEN cook & eat your main course. By the time you eat the main course, you will begin to feel full from the salad (or soup) & naturally eat less.
Even when making a roast or other such longer cooking meat, don't slice it until you have eaten your first course. Meal will be hot & you body will start to send the signals to your brain that you are not as hungry as you were.
Rather than starting with your main course for breakfast, lunch, or dinner, start with your fruits or vegetables. You'll feel more full once you start eating the main entree, and can save yourself some calories by controlling the portion you eat.
Often when I am over-hungry I feel like I want to attack my food. Consider starting the meal with a piece of fruit -an orange, apple, or a bowl of melon. By the time I finish, I feel a little full from the fiber and can slow down and enjoy my main meal. So my advice - nosh on some fruit when you want to demolish your plateful of food!
It works just as well with vegetables : )
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