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Using the nutrition tracker is an absolutely vital component of my healthy lifestyle. Calories are important but also being able to keep an eye on the differing levels of nutrients is a fantastic tool for ensuring healthy outcomes.
Nighttime is the worst for me...I always get hungry. What I have found is if you suck on a piece of hard candy that is chocolate flavored (any flavor would work) the hunger passes and I don't overeat by the time the candy is gone.
Make a breakfast souffle/casserole with eggs, egg whites, low fat mozzarella, turkey, and veggies. Cut casserole into breakfast sized servings and wrap individually. Grab one on the way out in the morning and you have enough healthy protein to keep from getting hungry all morning!
Mindless eating leads to overeating. If you pay attention to the texture, taste and amount of what you're eating, sometimes called, "Mindful Eating" you'll get fuller faster, stay fuller longer. It really helps with portion control, and you'll discover that you LIKE many more foods!
If you snack because you like to have your hands busy, try buying sugar snap peas at your local farmer's market. You can easily shell them while reading, watching tv/movie, etc, they're super yummy raw, and they're good for you!
I have found that I was getting into a bad habit: wanting a sweet after lunch or dinner. I now have Hot Tea after a meal and it elimates the need for the sweet. It also replaces a healthy habit for one that isn't so healthy. I switch tea flavors to keep it interesting!