and how do you know when you get to your sweet spot?

I consider myself at a point of ideal restriction. I can eat most foods (ex. chicken, steak, & bread) without chewing to pure mush and without taking teeny little bites. I also don't pb, slime or have reflux. I don't try to overwork my band, but I do let it do it's job.

I reach satiety with 1/2 cup solid meals that lasts four hours and sometimes longer. I eat three meals/day and I can have a healthy snack. Some days, I want the snack, but others I skip it.

That's not to say that I don't indulge in something unhealthy occasionally, but now, it's on a rare occasion, rather than daily and a small portion does the trick. I still have to limit my temptations though. For instance, I love home made chocolate chip Cookies (among many other things). If I made a batch, I wouldn't trust myself not to go into a feeding frenzy..sort of like a shark on bait..lol So, I do keep trigger foods out of the house. A single cookie when out would fully satisfy me, but there are certain foods that set me off, so out of sight (or reach) out of mind, works for me.

The band allows you within certain parameters to pick the ideal restriction level for yourself. Some like their band a little tighter, while others keep it a little looser. As long as you're not making yourself sick with a too tight band, which will lead to future band problems, it's up to you and your doctor to decide the best restriction level based on your individual needs. This is one of the many reasons I love the band.