Thank you for taking the time to read this,
I'm having some trouble.. growing up we ate very unhealthy, and ate til we were very full.. being told that was okay, I know now that its not okay, not one bit.
But trying to fallow thru with that is getting very challenging.
U get use to eating a certain way for 22 yes. How do I tell myself I don't need that extra
Plate of food or that second piece of pizza, or the yummy warm Brownies.
I feel like I'm setting myself up for failure,
Do I just tell myself, I don't want it,or say no and look away?BC I'm use to over eating way more Then eating a normal amount ...
I also feel like I don't know how to eat healthy... am I just a dummy or what?

It takes a lot of hard work to get to a point where you can eat a normal portion size and be satisfied, as it is physical and mental. Your stomach gets bigger with regular large meals, and it gets smaller in response to many small meals. It has to become a habit first, and then it will seem weird to go back to eating much more because you are sooo full. I had to tell myself I wanted to be smaller more than another bite of whatever, or plate of whatever. I love to eat, but now that I have been doing the portion control thing it is harder for me to eat more, because I am now trained. Just like brushing your teeth or bathing. We do it when we don't want to. And you have to think of eating like that, too. You can get there. It is just uncomfortable and awkward and all that until you get used to it. And surround yourself with people who eat "normally." Because their good habits will rub off on you. You can do it!!!! Don't give up!!!

Judging objectively how much is a good portion is really difficult. Personally it has been one of the hardest lessons I've had to learn. Before I started I used to eat fairly healthfully but huge portions.

What helped me was keeping a food journal and calorie counting. If I don't count calories I start slipping back into my old habits (specially as I have a husband who is 6'4" and eats like a horse ).

I used to use pen and paper and visit a nutritionist for this but nowadays there are heaps of online calorie counters and food journals that make this super easy. Let me know if you want to know which one I use.

You will have to adjust and do it gradually. I too have been there before where I would eat an extra slice of pizza, or that extra piece of brownie. But, I notice when I eat less in smaller portions that I have more energy. Plus eat slow and pace yourself.

If you eat something and want another serving then wait 5 minutes cause you might not be hungry after that. The whole process of digesting food takes time and the feeling of being full takes time. But, try eating a smaller portion and tell me if you notice a difference in energy. It makes sense cause the more you eat the more your body has to break down the food and that is part of the reason for getting tired after you eat.

It can be very difficult to change things you have been taught to do since the beginning but you can't give up. It will take lots of dedication and work but if you keep in mind your goal you will achieve it!
I know because it's not easy for me either when you don't have a support group with you. That's why I signed up here was to get support. And help others as well.
Keep going