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We're all different, but for me, the hardest time to control my eating -- both what I eat as well as portion control -- is after work if I skimped on breakfast and/or lunch. By tracking, I have learned that I need to evenly spread my calories throughout the day.
I LOVE ranch dressing, but its one of the worst calorie & fat offenders. Many years ago I discovered the perfect alternative. Its from Trader Joe's & its called Buttermilk Ranch Dressing, you can find it in their refrigerated section next to the salads. I believe 2tbsp is 30 cals!
Meet your daily requirement of protein! It seems I never have trouble meeting fat and carb requirements but protein is elusive. I bought protein powder and enjoy protein smoothies with frozen fruit and skim yogurt after the gym!
At least once a day, I have to drive the kids somewhere, so I make it a habit to grab an apple, pear, banana or whatever I have handy for the ride. Its an easy way to help get in the 5 fruits & veggies and a healthy snack to curb hunger.
My husband and I have made it a point to eat vegetarian for at least one day each week (Tuesdays at our house). We used to think about eating vegetarian more often for the health benefits, but this gives us a way to remember to do it.
Last year I lost 15 pounds by writing down the foods I ate each day and then looking at the entries at the end of each day. By doing this I could see that I was either taking in too many calories or eating fattening/unhealthy foods and could adjust my intake the next day. Sometimes.
When I have an impulse to eat, or a craving I snap my wrist with the large rubber band that I wear 24/7. I snap the inside of my left wrist because it's more sensitive than the back of my wrist and because I am right handed.
NO MORE POTATO CHIPS! mmmmm...I am that person who can't just have 1 potato chip!!! So, I have started snacking on low fat or fat free croutons! They have at least 100 calories lower than potato chips, less than 1 g of fat and 1 g of protein per serving!
Be prepared, it's not just for the Boy Scouts anymore!! Make sure you have a stock of basic, favorite, healthy recipes and the ingredients to make them on hand. As long as you always have them, if you are bored or rushed one night it will be just as easy to make one of these as the processed stuff.