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Larissa, if you forget to make a Plan when you begin your meal, you can always make one as soon as you realise, even if you are three-quarters of the way through, and even if you’ve already eaten too much.
What’s helpful here, too, is to develop the habit of checking in with uourself, “How will I feel after I’ve eaten this?” – always, before eating anything at all. Of course it’s still a matter of remembering to do this, but once you develop the habit of asking this, you’ll have it for life. And that is SO useful.