When trying to eat less food or less of a temptation cut it into REALLY small pieces -even chocolate- I have these diet bars that are sweet but good for me but TINY so I cut up even smaller. I feel satisfied at the end rather than eating the 3 bites and it's gone. Use this with all meals and snacks
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Dice up your apples in small, bite size pieces so you can enjoy them as a good movie snack instead of popcorn or chips.
I love popcorn and chips because you can "keep eating them" while watching a movie but mostly I love the crunch. So instead, I dice up an apple and have that with a movie. Just as satisfying and much better for you!
Buy a child's plate (divided into three segments) and child's utensil set. When you use a child's portion plate, you are more likely to get the correct portion sizes. The smaller utensils will force you to take smaller bites. Smaller bites will allow you to eat more slowly and you will begin to feel fuller faster.
Children's plates / utensils are inexpensive.
By using a toddler spoon for soups, and other foods that require using a spoon size really does matter. This small size allow you to enjoy your food more and also allow you to take in small bites. When you take in smaller bites you tend to enjoy eating more and it last longer making you feel fuller as well. 4
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