Before we can even begin to discuss WHAT you eat, we need to fix HOW you eat. Everyone seems to be speeding in on two wheels everywhere they go these days, and none of us have any free time for "fancy" stuff, like eating. Seriously, though, we all tend to treat meals as an afterthought, and don't give the nourishment of our bodies the respect it deserves! How frequently do you scarf food while checking email, driving down the road, or rushing between meetings?
The problem with eating at warp speed is that it causes you to override your body's natural "I've had enough to eat" mechanism, and you wind up eating far more than you need. Your gut and your brain "speak" to each other, but this communication takes about 20 minutes to happen. It's as if you have a feeble old man living in your gut, and when your food gets down to him, he slowly starts climbing the steps to your brain, where he knocks on the door to let it know your belly is full. Often, by time the old man finally gets word to your brain that your belly has had enough, you've already eaten far too much and need to change into your Thanksgiving stretchy pants.
Since you can't get the old man in your belly to climb the stairs to your brain any faster, the only way to fix this problem is to eat more slowly. Sit down at a table to eat your meals, set your fork down after EVERY bite, thoroughly chew your food, taste it, and enjoy it. Also, stop eating when you're no longer hungry... don't wait until you feel FULL. Meals should take about 15-20 minutes to finish, and you should stop when you feel about 80% full.
Slowing down and stopping when you notice that you're 80% full can make a huge impact on greatly reducing your consumption while increasing your satisfaction. Beginning on Monday, September 12, your new goal is to focus on this every time you eat; eat slowly and stop at 80% full. Of course, you'll be adding this to your goal from last week, which was the weekly food prep. So get your prep for the week done by Monday night, and start slowing down your meals!