One of the tricks of that online program is to train yourself, using a stop watch on the app, (or any stop watch.)
You eat slowly for 5 minutes, take a 5 minute break and drink some water or do whatever, then eat slowly for another 5 minutes. You'd be amazed at how full you feel, eating during that 2nd 5 minute interval. It gives your body time to recognize that you're eating. When the watch beeps, you're done. Throw a napkin over the remaining food and toss it.
It works.
I have found, the slower I eat, the less I eat.
My biggest problem is that I eat until I'm stuffed. Thirty minutes later, I'm miserably full.
Eating sensibly, thirty minutes after I've eaten, I'm comfortably full. Takes a little time for the nerves to catch up to the sensation.
I lost 40 pounds on the "Weigh Down" diet.
VERY simple rules.
Remember, your stomach is your "fuel gauge".
When your stomach growls, it's telling you you're hungry.
When you're full (NOT stuffed!), stop eating.
ONLY eat when you get hungry! (when your stomach growls!) NOT by the timepiece on your arm!
I lost 40 pounds eating hamburgers and chicken fried steak. It ain't WHAT you eat, it's HOW you eat!