Posted: 14/07/2015 at 19:38
It certainly sounds as though you are intending for this to be a life style change Pauline - rather than a shorter term 'lose some weight' diet.
They say it takes about 3 to 4 weeks for a regular chore or activity to become a habit.
I'm sure the drinking more water / herbal teas and especially drinking just before and during a meal will be very beneficial in terms of both hydration and helping you to eat a bit less at each meal. So try to do that for the next month or so - & then you will probably find yourself doing it without even thinking about it.
'Conscious eating' is another good 'trick'. Really concentrate on each mouthful of food and savour and chew it properly instead of wolfing it down without it touching the sides. Put down your knife & fork between each mouthful, put the sandwich down after each bite - you will almost certainly feel more satisfied more quickly and you might even lose weight without really changing too much in your diet because you will probably eat less.
Smaller plate sizes are another good tip to trick your brain into thinking it's had more than it has. Some other favourite tricks have already been mentioned - turn one slice of toast into 2 by cutting in half etc. Cut everything into little pieces and eat the pieces one at a time. Only butter one slice of bread in a sandwich. Those tricks really work over time. Even if you only reduce your calorie intake by 100 per day (about 1.5 choc digestives) that is still over 35,000 a year.
No foods should be forbidden. Allow yourself to eat what you like but try to look at the positives and concentrate on the healthier foods you do like rather worrying about giving up the unhealthier options.
When you opt for an unhealthier treat really enjoy it - make it last and, most importantly, tell yourself it's ok to have it - but not for 20 minutes. Then drink some water. After 20 mins, if you really still want it - have it. You'll be surprised how often the craving will pass or you decide to opt for something a bit healthier.