I have looped a yo-yo on my refridgerator door so that it brushes my hand when I put my hand on the handle. Lots of times I play with it instead of eating. At all times it reminds me that I don't want to continue the weight yoyo game.
Sparking works. I am realizing that when I deviate from spark premises, thinking I know better, I have setbacks which put me off track and harm my motivation.
Do something nice for someone daily--it empowers you by making you feel good about yourself. It's even better if you can pull it off anonymously.
While using the friend feed to see what my Spark friends are up to, I keep an extra window open showing all my friends. Then I can easily link to their individual Spark pages to comment, give goodies, read and comment on their blogs, and send them sparkmail without having to leave the friend feed.
When I can remind myself that urges to eat something last for just a few minutes, I promise myself that if I still want it in ten minutes I can have it. Then I get busy--there is always some unfinished chore to do.
Usually I forget about the urge. Whatever caused it has gone away.
SparkPeople is full of folks who have been through it all. Pick their brains when something isn't working. I have found that issues are resolved far faster when I follow the program rather than flounder around myself. It works--and you get some encouragement as a bonus!
Light, Fat-Free Yogurt makes an awesome dessert or snack. They come in many flavors mimicking regular dessert flavors but contain only 100 calories. Satisfy your sweet craving at a fraction of the caloric cost.
Do it right away. I find that if I dink that first water, get on that treadmill, log that food right away, first thing in the morning it starts a roll.
It is harder if I lollygag, skip breakfast, or hold off on any of it.
Nurture your Spark Friends! Communicate regularly, give kudos, ask how they are doing. This commitment is a two way street and their checking on you helps motivate. Share your goals and you are more likely to meet them rather than look silly to friends with similar problems who really care.