Mindfulness

A huge help when dieting is changing how you approach eating itself. Many people eat mindlessly, and this can have a huge effect on how much you are eating.

Slow down your eating. The slower you take to finish your plate, the better. It takes a while for your brain to pick up fullness signals from your stomach. So if you are eating very fast, you're not giving yourself time for these signals to take effect. I know this is very hard for some people, including me! If I am not paying close attention, I typically eat very fast. However, it's certainly detrimental and worth paying attention to.

I find that focusing on putting the cutlery down is very helpful. Avoid preparing the next bite while you're still chewing on the previous one. There is no rush. You can start putting more food once you have completed finished swallowing. Furthermore, while you are chewing, rest the cutlery on the plate. Once you have finished, you can resume eating.

These things will feel incredibly unnatural at first, it's normal. Just keep it in mind, do your best, and it will get better and more automatic over time.