Sometimes it is the simple adjustments that have the biggest impact on making a lifestyle change.
I was thinking about this today as I was making lunch. I never used to cut my sandwich in half, but I started doing it so the tomatoes wouldn't fall out as I tried to eat a whole sandwich. If I cut it in half, there was less of a chance that the stuffings would come out. Now I realize that cutting it in half had a bigger impact. I eat more slowly. Often times I would eat a sandwich and then have to think.."Did I really eat a whole sandwich that fast?" By cutting it I at least make myself slow down. It also slows down the preparation. I find when I'm just throwing stuff on a plate to get it done quickly I'm mentally telling myself I have to rush to eat it. If I take my time to prepare it, then I usually take my time to eat it.
Another small adjustment I've made is drinking water with a straw. I find that I am able to drink much more water this way. I drink it in a cup that I can't see how much is in there at any given time so I don't get depressed about how much I have left to drink. I consistently am drinking over 100 ounces of water a day. After a while you don't pee that much!!
Eating protein. I am trying to always have some protein at every meal. It does fill me up and also I think protects me from the food mood that I get if i overdose on carbs. Sometimes this might be a teaspoon of peanut butter with the fruit I choose, but I think it is helping.