I was talking about using a measuring cup to become aware of how much food you are really eating. Another useful tool is a food journal or diary. It’s not something you need to carry with you forever, but if you spend even two weeks writing down everything you eat every day, down to the smallest treat you may not have normally noticed, it becomes easier to see how much you actually consume in a day, and what small changes you can make to help you toward your weight loss goal. If you record what triggered you to eat, or what made you feel you needed to eat, you can see if you are eating, not out of hunger, but out of habit, or as an attempt to distract yourself from uncomfortable emotions, or situations. Sometimes, it may even be boredom that makes you want to eat. (I know that was sometimes the case with me, I wasn’t really hungry, but I was bored, so I had a snack, or even a meal.) Becoming aware of anything besides hunger that causes you to eat is a good step to losing weight simply and naturally.