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I have found if l eat Purposefully, nourishing my body, chewing, not inhaling my food, that l am satisfied physically and mentally.
If you crave cheese there's a good chance that your real hunger is for calcium and phosphorus. You might try eating more broccoli.That's high in calcium and phosphorus, and a lot lower in calories than cheese! Always pick a low sodium cheese.
I have discovered that if I drink a tall glass of water before my meal, that it causes my stomach to be full quicker, therefore less calories are eaten, and as soon as I feel full I stop eating. I just push the plate away.
Hunger isn't necessarily for food!
I usually find that if I try to cut out every food I love when im dieting, I usually give in and give up on dieting. So I now give myself a cheat day on Sunday to have some of the treats that I would love to be eating all week. So on tuesday when I am craving that piece of Pizza or want that cookie, I just tell myself to wait till Cheat Day Sunday and then I can have it. Usually by Sunday I dont even want it anymore! It works for me!!!
Be careful about giving yourself weekends off your plan. It only takes a couple of days to undo the progress you've made all week. Find small ways to give yourself treats on the weekends, but don't completely abandon your healthy eating habits. You'll only delay your progress.
On the scale, allow for lag time.....sometimes if you are faithful to your nutrition & fitness, it may take some days for loss to show up on scale. Do not get discouraged and pig out. Vice versa can happen too. If you overeat or stop exercise, it may have a lag time til the bad new shows up,
think of small losses in terms of sticks of butter. one stick is 1/4 pound. where do you want that hanging? under your chin? arm? thigh? belly?
When I asked a young woman who had lost 200 pounds how she did it, she said that she treated weight loss like a job. No matter how she felt, she showed up. She showed up at the grocery store to buy the right food, she showed up to track her food, she showed up to walk, etc.