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I have discovered that if I make a salad for 10, eat as much as I want, and store the rest in the fridge, I snack on junk less. Having a prepared salad in the fridge makes it easy for me to choose the veggies over the salty/crunchy food I'm craving... grated cabbage in the salad helps!
I try to make sure that everything I eat is enjoyable and tastes good. If it doesn't I put it aside. For me this reinforces my "choosing" and puts me in control of my food rather than the other way around. Imagine--even things like cookies may not be up to my taste standards
I began SparkPeople the day after Thanksgiving 2009, and the best advice I received was to keep a healthy snack handy at all times, and never allow yourself to get that gnawing hunger. Since that day I've kept mixed nuts, fruit and an occasional yogurt handy.
The best thing that I ever did was give up soft drinks. That was an instant and drastic change in my eating habits. It also made me realize that if I could relinquish my Achilles Heel, I could do anything. Give up your biggest worst habit first and the rest will come easier.
After making 4 smalls meals a routine, I realised an easy way for me to get in my water is to have 16 oz/2 cups while I am preparing each meal. Not only do I always remember my water, but I am less hungry and tuck away fewer calories at each meal.
Making a large batch of healthy pancakes/waffles from scratch and then freezing it for future FAST breakfast works wonders. Pop them in either the toaster or microwave. You control what goes IN it and what goes ON it. (try one of the sparkrecipes)