• Use smaller plates, bowls, and silverware.  The larger the utensils and dishes, the more you’ll eat.

• Ask yourself why you are eating.  Are you hungry?  Out with friends?  Bored?  Stressed?  Etc.  Depending on your answer, you will be more likely to watch what you eat and how much.  At times you may see that it’s not necessary for you to eat at that time after all.

 
• Start with one serving.  For example, even if you know that you will be going back for a second roll, waiting to do so will help you to stop and think about how much you have eaten and listen to your body.

• Take a larger serving of vegetables, and less of the main entre.  This will help you to still get full, but with less calories.

 
• Chew your food slowly.  This will help you to pay attention to the food that you are consuming, enjoy every bite, and acknowledge when you are full. 

• Avoid eating with distractions.  You will eat more if you are distracted by other activities while you eat such as watching TV.  If your family likes to sit and talk after dinner, move into another room where you will not be tempted to pick off of your plate or get another serving. 

• If you feel that you are still hungry after clearing your plate, wait 20 minutes.  This will allow time for your body to process the food that you’ve already consumed; giving you time to assess whether or not you need a second serving.

• If you go out to eat, box half of your food before you begin eating.  This will help you avoid leaving the restaurant stuffed due to overeating.  If it is in front of you, you will continue to eat.

• Don’t beat yourself up, and take it one meal at a time.  Being mindful of what you are eating and assessing your body’s needs is the key; however, this takes time and effort.  Be patient with yourself and remember that it’s to be done in baby steps.