If you burn off 630 calories right before dinner, you are much less inclined to take them back in.
If Fat Free Salad Dressing is not an option, use onions or a wedge of lemon to flavor a salad.
Side Salads are great for portion for control.
To slow down your eating, take a drink of water in between every bite.
Use small plates and you can trick your brain into thinking your full vs eating half a plate of a big plate.
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