I thought I was doing everything right. Then I looked at my after-dinner routine: I was tidy-kitchen grazing while putting leftovers away. Not a full second meal, just bites of mac and cheese, a spoon of peanut butter, two crackers.
I started sitting down with a set snack (Greek yogurt or an apple with a measured scoop of PB) and a seltzer, then closing the kitchen. Nothing dramatic. My waist tape moved a quarter inch over the next two weeks, and the 9pm fog lifted.
The bigger shift was mental: I stopped feeling like I was cheating at the counter every night.
I know this won't be everyone's answer. What's one ordinary moment in yor day where a few stray bites sneak in?