When eating, sit down and relax. Look at your food. Have a bite. Put down your fork or spoon ( if using). What is the flavor like? Have you noticed the texture before? Do you really like it? Swallow. Take a sip of water or other beverage. Have another bite and repeat.
A couple of things migh...
I don't deprive myself of treats. I just tell myself that I have to eat the healthy stuff first: 8 glasses of liquid; 5 servings of fruits & veggies; 2 high-calcium foods, sufficient protein and healthy fats. By the time I finish these, I usually don't crave junk anymore.
My youngest (6) is a very picky eater she would eat Mac & Cheese, Grilled Cheese, or PBJ exclusively if I let her. So recently I have been letting her help me in the kitchen, measuring, peeling, stiring etc and now she will eat the things that she helps make including salad !!!!!
After I'm done with my grocery shopping I wash all my fruits and greens, so I can just pick them up and enjoy them. This is especially good with lettuce - just keep it in a Tupperware in your fridge so you can pick it out and make yourself a delicious salad.
Having the App on my iPhone has really made it easy to track my calorie intake and exercise minutes. I can input things as i eat them on-the-go, instead of having to sit down at the end of the day and try and remember everything I've eaten. It has really helped hold me accountable.
Take pictures before you begin your program...take them in a work out outfit or a swim suit...doesn't matter what you look like because these pics are JUST for you. Take frontal, side and rear view pics...then take them every 4-8 weeks...in the exact same clothing, doing the same poses. Then compa...
If I don't have my Franklin Covey planner with me at all times I'm absolutely lost! You can put everything in it...all your info, your todo lists, your shopping, appointments, work schedule. I look at it every night to see what's coming up the next day...I even use it to schedule my workouts!
Using Spark People is a wonderful source of motivation....
I eat 6-7 mini meals a day, it keeps me full and when your not hungry all the time you eat less