I know I'm supposed to eat slowly. I know it can take 20 minutes for my brain to register that I'm full. REGARDLESS, I am often hungry after I eat my allotted food at dinner.
The only way I've been able to solve that problem is to LEAVE THE KITCHEN and record my calories on my Spark tracker. In the time it takes me to do that, I feel that feeling of fullness, and I know exactly how many calories I have left for my evening snack. Then back to the kitchen for clean-up duty.
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Keep a healthy alternative (that you really like) ready for when those cravings are too much to resist. Can't tell you how many times I've resisted a second helping at dinner because I know I can eat a fage yogurt afterwards, or refused a huge muffin because I have my favorite granola bar handy.
I find that after dinner I always want dessert. Sometimes I give in depending on how many calories I have had that day and other times I resist the temptation. I do this by brushing my teeth immediately after dinner. The menthol in the toothpaste helps and just the point that I would have to brush my teeth again stops me from eating more.
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