The tried-and-true habits that have helped you lose weight the right way.
Not really a secret to SPers but I have found that when I have gotten out of tracking is when I plateau. Which then I realize is not really a plateau but me overeating. LOL! When I track I lose--bottom line!
With the mentality that every calorie counts why not burn a few extra. The capsaicin (the heat in peppers) will slightly raise your metabolism so you can burn a few extra calories.
Save any wrappers during binge. Note unwrapped items. Enter data in nutrition tracker. You may be up several pounds, but calculate the calories of your indulgence. Divide by 3500, the calories of one pound. A binge of 875 calories means just 1/4 pound to lose plus the sodium/water weight. Do-able!
Don't deprive yourself of something you really want or this will become a "diet" not a lifestyle change. If you want it, just eat a little bit of it to satisfy the craving.
All I used to ever think about was food. I probably drooled! Now I eat 6 smaller meals and monitor portion size. Now I rarely think about food. I actually feel hunger if I forget to eat. I think my blood sugar must have been on a yo-yo. Now it is on a balanced scale!
I find if I get involved in a craft project, window shopping, closet sorting I don't think about "whats to eat".
If you're eating a dinner that's not ideally healthy, try serving your meal in a small cereal bowl - this means your portion will be smaller than if you used a dinner plate and because your eyes see a full bowl, your tummy thinks it's full quicker! Strange but it works
If your parents gave you a nice shiny sports car for your birthday, you would have bought the best fuel, washed and waxed it, gotten the oil changed on time... and if you didn't the car wouldn't last long right? Food is your body's fuel. If you don't fuel with the right things, like a car it quit.
My biggest problem was after I got home from work while dinner was cooking I would raid the cabinets because I was hungry right then! I started eating a light yogurt while I was waiting on dinner to cook, satisfies my sweet tooth and the lion in my stomach!
When I try something that doesn't taste good, I tell myself "it's not worth the calories" and I get rid of it. This keeps me from becoming de-motivated and from wasting calories on less than yummy foods.