can I get some advice please?

Self control.
If you can't do it right away, please learn to do it gradually.

The way I was raised caused me to eat huge portions because "you have to eat everything on your plate or it's wasted", plus many other things.


Anyway, it was tough for me to not eat like that in the beginning and now, I don't and I'm not looking back. Try to drink a full glass of chilled water before every meal and one after. That helped me tons.

Drink a glass of water before each meal and snack and you will eat less. In addition, I think it is well worth the investment to read and consider following this advice:

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

If you find it too hard to reduce the amount of food you eat then eat the same volume but make changes to the content to reduce the calories. So still have two sandwiches but have a low calorie filling like tuna salad with no mayo or butter. Or have one sandwich but add a salad or a cup of soup to it. Eventually you'll be able to reduce the portion.

What I do, is I A) Either drink my soda slowly or water, which fills you up faster or I have a tendency to look up the news while eating on my phone, which essentially makes you eat slower, or watch a T.V show with family or if no family then with friends or play a game while you eat. In the end, doing multiple tasks at once while eating will lower the need in your brain to want to eat more and your brain will focus on the other tasks at hand and not be fixated on the food in front of you. I too used to eat bigger portions, and part of that was also due to stress and anxiety issues that I have. I don't take medication for those though. So big thing is, be distracted, talk to family or friends more, look up the news, or something interesting like a new factoid on the internet, or entertainment like TV and Video games. That will help, I am working on self-control and it will be a forever event for you to work on, else you go back to the same habits. Hope I helped and I honestly wish you good luck on wieght loss! (This probably only works if you get fixated on a lot of things like I do lol...)

You already got really great advise! I think once you get your food scale, and start to weigh and measure everything, you'll see how many calories your consuming, and that will help a lot!! I used to think that I was having one serving of dry cereal, but when I started to weigh and measure everything, I realized I was actually eating @4 servings!!! So then it really helped me see exactly what I was eating.

Tricks that work for me:
-log your food ahead of time so you know exactly what you can eat to fit into your calorie goals
-at home, use a smaller plate, so even if it is full it is not such a crazy portion size.
-drink lots of water throughout the day, it helps curb hunger.
-when snacking, put your portion of snack into a bowl and take it to the tv instead of bringing the whole bag/box/container of snacks. That way you'll stop eating when the bowl is empty and not eat forever.
-eat slowly and enjoy every bite!

My friend was often like this too - he would always say "I'm a big guy so I don't get full as quickly". But those big portions were the reason he was a big guy! Its all about perception! Try eating more slowly - so that your body has time to adjust and you feel more full. Sometimes when you eat a lot really fast your body can't keep up and it takes 20 mins to realize your full

Not sure if thats helpful. But just remember that your stomach is adaptable so you maybe stretched it out. start eating smaller portions and maybe you will just get used to it

My advice to you is to set up a nutrition plan, and set one up with a balanced diet. If you can't set one up, there are people who can do it for you. I set up nutrition plans for my clients for free. I am a personal trainer and health coach, and I have clients all across the nation asking me to help set their plans up. Most of them are part of my nutrition program, and believe me when I tell you that you are not alone. Others have given you great advice, and the advice I have to give you is to have your nutrition plan set up. You do need 5 meals per day, which include two protein snacks. The key for you to control your hunger is more protein, less carbs. Protein goes a long way. Meal replacement shakes wouldn't be a bad idea. Whatever you are consuming with a nutrition plan set up, make sure you include vitamins and supplements for micronutrients and absorption. The absorption is extremely important for your digestive system, and your cells. I don't know if you are familiar with the term "villi," but based on what you're eating, you are damaging your villi. Villi are used to absorb the micronutrients, and that will feed the cells in your bloodstream. You need these vitamins and minerals in your body. If you aren't getting the absorption you need, you will have health problems. It is something to think about, and it's something I've helped my clients with. This is really a matter of you being healthy, not just the issue with you needing to lose the weight. Being healthy overall is the key for you. You can do this. Get a balanced nutrition plan set up, consume your proteins, reduce the carbs, drink lots of water, and I promise you that you are going to see changes in how you feel, and how you eat.

I am the same way...first off, if you are doing this at home like making your own cheeseburgers, use ground turkey but only make one, but make the burger alittle thicker than you normally would. Also, try boca burgers if you want two. I make "mcdoubles" out of veggie burgers, LF cheese and wheat hamburger buns. Very good.
If you find yourself at McDonalds order one and the get the heck outta there. I know where you're coming from man. "Self Control" doesn't always work for us, and most people don't understand that.

Google low calorie but filling recipes. Doing so is like 85% of the reason I'm still sticking to my goals and not hungry or grumpy. I've found all kinds of ways to alter my favourite foods with better ingredients to be just as delicious and filling, but with far fewer calories.

The first few weeks were very hard because I was used to having to feel STUFFED to think I was full. That need to completely fill myself up has gone away with time, though.