I think this lies at the heart of my problem, although I don't ask, I just help myself to more and more and more...
Portion control: I am working on this and having smaller portions. I am trying to eat at 25% of my normal speed - but not knowing what my normal speed is exactly, this is a guesstimate - as apparently your brain will tell you when you are full if you put this into practise. So having smaller portions should be easier. I don't think my brain has realised it is supposed to do this yet... I will let you know when it kicks in!
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