I had an appointment with an RD and came away very disheartened

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TDEE Calculator net

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HowWeFeel

You are on the right path and the recommendations from others to use a smaller plate are excellent! When I was in college, one summer I used chopsticks at lunch so so I’d eat slower. Ultimately if your goal is weight loss you will need to have a calorie deficit. What foods you eat to create the deficit is up to you. I’d encourage you to track what/when you eat, your hunger level (starving, little bit hungry or not hungry at all) before and level of satisfaction after eating. I suggest tracking your feelings before and after eating - this feelings wheel can be helpful. https://feelingswheel.com Another resource is the How We Feel Project, a nonprofit whose goal is to “help everyone better understand their own emotions’. https://howwefeel.org.

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