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It is easier to satisfy a little hunger than a great big hunger. Especially when you are first starting to lose weight, eating a small amount of food every couple hours really helps. A snack with protein, carb, and a little fat is ideal. Not letting myself get too hungry helps with maintenance, too.
The one thing that has helped me loose weight in the last 50 years is to find SparkPeople. I want to send my thanks to AubryJo who took the time to help me find a place to post my food on line. I have been doing it since Sept of 2008 and so far I have lost 30 pounds. I love SparkPeople
If I am not sure of the exact calorie count of an item, I track it higher than it could be--usually it is close. If it was too high, I can correct it later on my tracker. This kind of "cheating" saves me a few extra calories every week.
I found that instead of beating myself up after the event, I now record the event in my journal. I ask myself why I made a decision to overeat/overdrink. What was going on at the time. Who was I with. Talking to myself in my journal helps me realise what keeps tripping me up.