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Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations.
Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!
Temptation No. 3: Grazing on junk food all night long.
Inspiration: Getting to the root of a problem.
Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but.
Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all.
What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.
Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes.
To get a handle on emotional eating, you first need to understand it. Learn more about this common food problem, which is the cause of 75% of overeating, according to experts. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.
Temptation No. 4: Vegging out on the couch.
Inspiration: Taking time for you.
You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on.