To achieve what you want and recover from food dependence, deceive yourself. Buy small plates and cups and use only them — this will automatically lead to a decrease in portions, although visually you will see the full plates of your favorite food in front of you. Do not take a full tile of chocolate or a package of chips in your hand — it is better to put a few pieces of chocolate or a handful of chips in a plate in a plate. Several weeks will pass, and you will begin to perceive such reduced portions of food as quite sufficient, which was required.
