Eating portions

One small but important thing to keep in mind: so far I've been eating meals making sure that the portions are controlled and I do not eat until I feel stuffed. That has been a key turning point in this whole diet which has ensured success. Do not eat until you feel stuffed, instead stop 25% short where you only feel that your hunger has been eliminated and there is still scope to eat a fair bit left.

This has started to change a little bit of late. I've been eating up to the point where I feel I can't eat any  more. Maybe it is to do with the issue of good nutrition to build muscles, but even so, this should not be allowed to happen. That may mean more frequency of small meals (including a lot of protein), but every meal should never ever feel like I cannot eat any more. It should fall 25% short of that full feeling.

In essence, small and more frequent meals but equally importantly, cultivate that habit back again of understanding that a meal is not about feeling full - the job is done for nourishment much before that.

Very important to keep in mind. The way to keep doing that and also get enough nourishment/protein is to ensure high quality meals and more frequent meals. Must eat every 90 minutes. Meal-snack-meal-snack-meal.