knowing when to stop eating

If you're bummed after eating your last bite, because your food tasted so good and you wish there was more to eat, that's good.

If you push your plate away while saying you can't eat another bite, that's bad.

Even better is to learn to understand how much food your body really needs, and to be able to *feel* when you've eaten enough.

1,400 - 1,500 calories per day (while losing weight) isn't a lot, and it's really not a lot when eating restaurant food. Being able to eat a small portion, and to end the meal while it still tastes great (or to have a smaller portion served) is the key to weight loss victory.

Eating slowly and chewing your food really well helps. So does walking away from the table once you've eaten your 500 calorie meal.

- Chris Butterworth