hunger cues

You said your unreliable cues are:

Definitely a clean plate. Probably a full plate

And your reliable cues are:

Fullness - if I wait! Bites still taste good Calorie management Routine and

portion sizes

With this knowledge in mind, your challenge is to create two action steps.

1. Action step 1: One thing you can do today to stop listening to your unreliable stop eating cues.

Smaller plates. Measure my portions so I know they're right. I'm not a student anymore and I don't have to finish my plate!

2. Action step 2: One thing you can do today to start honoring your reliable stop eating cues.

When I should be full, stop eating. Distract myself with tea or water to finish, and see if I'm full after a few minutes. 

As you've learned, when you come into a meal assuming you'll be full, you tend to be full. Come into a meal where you think "that will never fill me up...", you'll probably end up feeling snacky within a couple hours.

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