Instead of trying to finish your plate because it tastes good or you do not want to waste things, stop eating when you START feeling full. It has helped me a lot, and changed my eating habits greatly. I now get smaller portions. This is especially important to think about when eating out. Take home the extras for another meal, don't try to finish the plate or prevent some from 'going to waste.'
A related tip: avoid 'deals' on food. Getting more for less money is not necessarily good. Buffets are a big one, avoid those! Pay more for less quantity, more quality!
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One great way to busy your hands to stop eating out of boredom.
Go to the 99 cents store or Dollar tree and grab yourself a sketch pad, or a coloring book and some crayons or colored pencils. then go out side (away from the fridge) and attempt to draw whatever comes to your mind or color in a coloring book. this keeps your hands busy and your mind off of food.
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