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Make sure that you do not keep 'trigger foods' (foods that you can't stop eating once you start, usually due to some emotional upheaval). I used to allow myself graham crackers as a healthy snack (portion control). BUT, I found I would overeat them when depressed or upset... so I stopped buying them immediately. I may bring them back if I can gain control over myself.
When you have had a snack and feel like having some more knowing it is not good for you, phone a friend a have long chat. Keeps you connected with friends and by the end of the call you have conquered the temptation .
I have been planning my meals and snacks the night before and doing food prep so that I know if I have any wiggle room if an opportunity for treat arises. This has helped me stay with in line my nutrition goals this summer and I hope to be in the routine by the time school starts again in the fall.
I have found that I feel better and lose more weight consistantly when I eat a small breakfast egg and cheese or yogurt and slice of cheese and a healthy lunch (my main meal for the day). I snack on vegies, fruit and nuts (but watch the calories). I don't eat after 5pm.
If you over stuffed your self at a potluck, or a fast food run gone bad (burger instead of a salad), dont let one slip up get the best of you. Just move on. If you stress on it or starve your self on your next meal, you will be in more hurt than before.
If I'm wanting to eat I ask myself two simple questions: