?Serve your plate fully with all you should eat at the beginning of the meal, before you begin to eat. If necessary take your plate to a different room until the habit of eating only what is on the plate becomes established.
?Slow your eating pace by planning several pauses during the meal. Do not prepare the next bite while eating the last. Never have something in the mouth while you have something on your fork. Put your fork down between bites.
?No seconds on anything except raw or leafy foods. No seconds on dressings or salt. You may season liberally with plain lemon juice or onion powder.
?Excuse yourself promptly when finished, usually about 35 to 45 minutes, and leave the table. Brush the teeth immediately. A clean mouth discourages nibbling.
?Suggest a walk or other mild exercise as a social event after the meal, to get away from the temptation to nibble.
?Preplan what you will eat at restaurants and social gatherings; stick to the plan. Drink 8-16 ounces of water 30-60 minutes before a meal or social function. The cause of much stuffing is really thirst.
?Do not look at or think of the food on the table toward the end of a meal, but place your mind resolutely on some preplanned activity.