The first tip that I can give you is that you should never go shopping hungry. It will make it a lot easier to resist the food that you crave when you’re hungry. Another tip is to never, and I repeat NEVER, keep snack foods in the house. It is a logical way to make sure you don’t have unnecessary snacks in your home so that it makes it exponentially easier to resist temptation. Another reasoning for this is because many of the foods that we eat are based on impulse, so if the snacks are out of site, then they are out of mind.
Next, you should be eating off a smaller plate during meal time. This is based off how visual people are. So if I had a small plate I would only put 2 slices on it, but if I had a big plate then I might put 3-4 slices on there depending on the size of the plate. So when you continually eat off a smaller plate you’re in a sense forced to put less on your plate and in turn you consume less calories.
My last tip is to know your limits and also your weaknesses. The trick is to know your weaknesses and develop strategies to cope with them. For example, try making a list outlining the things you know tend to set you off and how you react to them, then add a column for how you could deal with it. For example, you might write “talking to my crazy mother makes me anxious and I eat things I shouldn’t, immediately after the phone conversation” which would be followed by a suggestion of steps to change it, such as “always eat a meal right before talking to mom” and “only take calls from mom when I am ready and able to deal with her” and “go for a walk immediately after talking to mom to distress and give me time to get over impulse to eat junk” and so on.
In conclusion, the best way to make sure you stay on track to losing weight is to never shop hungry, eat from a smaller plate, don’t keep snack foods in the house, and lastly, know yourself. Know what triggers your eating impulses whether it be stress or just hunger.