When I get into this rut, I head to the bathroom and grab two pieces of my munchie-resisting armor (you see them in the photograph above).
Part of getting the excess-poundage off is paying attention to internal “cues”. Brushing my teeth is a cue that the meal is done. (Some people like to chew a piece of gum to signal the end of the meal.) The freshness of just-brushed teeth removes the lingering taste of my just-eaten dinner, tells my taste-buds to quiet down, and helps me move on to other thoughts and activities. I also chug-a-lug a big glass of water when I’ve finished wielding my lightweight “armor”, and that fills up any leftover stomach-space.
Just a simple action to tell my mind “stop” before it tries to convince my mouth to continue the previous activity.
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