Get it? Got it. Good!

Changing the way you eat can help you eat less and not feel deprived.

It takes 15 minutes for your brain to get the message you have food in your stomach. Eating slowly will help you feel satisfied when you've eaten the right amount of food for you. You will feel full sooner and therefore eat less.

Here are some tips:
Chew each mouthful 20-30 times. This takes time and allows you to savor each bite.

Using smaller plates helps to moderate portions so they don't appear too small. Use your salad plates or even purchase a beautiful, playful or extravagant small plate just for you.

Serving food from the kitchen instead of at the table can help you be less tempted to eat more.

Drinking at least eight glasses of water type beverages each day will help you feel full, possibly eat less and benefit you in other ways. I love tea. There are so many wonderful flavors. You'd be surprised.

Instead of food snacks, chew gum. It gives you a nice taste, freshens your breath, and it's always fun to blow bubbles!

Pouring food from large packages into smaller ones and keeping them slightly further out of reach can prevent overeating. Consider single serving sizes.

Find foods and snacks with lots of items per serving. One serving of Hershey's chocolate chips = 30 chips vs. 3 Hershey's Kisses, or my favorite, 2 pieces of Licorice and if you let it get hard it takes even longer to eat! All for just about the same amount of calories.

It's all about retraining your mind and your body. We can do anything we put our minds to!

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