This has worked for me... There have been so many times that I would go out to eat and have an appetizer, entree, drink, and dessert. I may sit down and have a 1200-1800 calorie meal! That is crazy for one meal. But when you are 22 years old and work out 3-4 hours a day it is no big deal. But when you are in your mid 30s and get to workout 3-4 hours a week, those calories can build up. So I started drinking lots of water before I eat. This helps me to feel full much faster and prevents me from over eating. Give it a try. Drink two glasses of water before you eat and see if you don't start eating less over a period of time. Now that my body is use to it, I eat much less.
Good luck! www.exercise-diet-nutrition.com
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