One of the techniques I came up with that helped me lose 57 lbs. is to be mindful of what I am eating. This means that I can only eat at the table, when possible, putting my fork down after I take a bite, chew and breathe and taste the food, swallow only when food is well chewed, take a breath, take a drink of water, another breath, talk if appropriate, take another bite, repeat. This process slows down the eating time and helps you feel full on less food, before you feel the need to eat seconds and maybe thirds. I also found that before, I was wolfing down my food and thinking about seconds when I was eating my first plate. If I am not allowing myself to have seconds, then I need to enjoy my meal the first time. This technique helps me to enjoy my meal without feeling like I need seconds, both physically and mentally. This also means no eating in front of the t.v., because in front of the tv, i am not being mindful of my eating, I am being mindful of the tv.
After using this technique and losing weight, I actually read about it somewhere, so it is not just my oppinion. I hope this is helpful to someone.
I wish you all a happy success!
God bless.
jtb