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I tend to eat way too fast! I've found that if I take my time and really savor each bite, I know the moment I'm full and don't overeat. Making meals purposeful helps too - I try not to eat while watching TV or sitting at my desk.
I've noticed that if I eat a high protein breakfast then I am full all morning without any hunger pangs! At least 15g of protein in my breakfast helps me feel satisfied for longer than a lower protein breakfast. Don't skimp on your carbs though, my whole grain bread has 5g of protein in one slice.
You need to plan ahead. Try to plan all your meals for the day by 8 am. Write it down or enter it into sparkpeople. Make sure it balances your calories, your carbs, your protein, and your fats evenly throughout the day. Then stick with that plan all day. No Juice Eat Fruit instead. Do not stray
If you have a PDA or internet friendly phone, look up restaurant nutritional information before you order. (Or you can do this at home on the computer before you go to eat.) Also beware of some Salads because a lot of time they can have the same calories as a chicken dish.
I always eat mircowave meals for lunch! After cooking your microwave meal dish it out on a plate. When ever I make a microwave meal I make broccoli with it. It makes eating out a cardboard box much satifsfying. when you eat off a plate. Bon Appetit!!
The candy dish at the front desk is always calling out to me. To stay accountable, I printed out a mini calendar, and mark down every day that I do not visit the candy dish. It really helps to look back and see how often I was able to stay strong. And it puts one small indulgence in perspective.
Keeping a food journal. Start out with just writing down what you are eating with no judgements or calorie counting. The journal helps you to become aware of what you are really eating and can give you insight as to why you are eating and when are problem times and foods.
I'm a big chocoholic, so I make a snack mix using a scant 1/8 cup semi-sweet chocolate chips, a heaping 1/8 cup raisins and raw almonds between 10 -15. I mix them up and slowly savor! This satisfies the craving, and I'm getting some good nutrition.
I alternate methods to drink my water. I really enjoy "bubbly" water, so we buy Pelligrino by the case at Costco. I drink the quart size right out of the pretty green bottle. Then, when it's empty, I fill it up with filtered water. That's 50 of the suggested 64 ounces of water.
With a notebook handy, go through the index of your favorite cookbooks. Write down every single food you like -- not recipes, but foods -- apples, cinnamon, oats, berries, bell peppers, etc etc BUT only the good-for-you ones. There will be a lot!