Using Aggregation of Marginal Gains to Lose Weight

It is well known that Diets don't work in the long-term Your only hope is is to retrain your eating habits.

• You must have a good breakfast otherwise you will get hungrier as the day goes on
  
• Choose to eat more natural fresh products, fruits and vegetables
  
• Don't eat standing up, encourages hurried eating and re-serving
  
• Always choose the smaller portion,slice (important)
  
• Create pauses between courses, mouthfuls
  
• Put down your knife & fork between mouthfuls
  
• Get to dessert quickly (avoid a second serving of main course)
  
• Have lots of healthy nibbles, olives, raw carrots, fruits available
  
• Choose either-or ie cheese or dessert
  
• Never eat in a hurry, you will get no pleasure
  
• Use smaller utensils especially the spoon
  
• Try to always leave something on the plate, an empty plate encourages another serving
  
• Never be persuaded to "finish off" the bowl
  
• Remember that eating food you don't need is also wasting it
  
• If you do crack for junk food/comfort food don't panic you are allowed treats
  
• When eating comfort food you can still choose quality treats ie real chocolate not candy
  
• Train your self to wait a minute between squares of chocolate
  
• Count your mini-victories, not your lapses
  

So use the AMG technique to gradually improve your eating habits, remember you have to change from being someone who thinks that "what will it hurt to have an extra portion" (or worse "You only live once") to being someone who realises that the only thing you control is what you eating now