I have got to have something sweet in the evening after dinner... it's a must. So I plan ahead and set aside 100-300 calories during the day for later. A glass of wine, a bit of chocolate...
I find it really helpful to log whatever I eat on my nutrition tracker BEFORE I eat it. It means that when I want a treat, the consequences of that treat are there before my eyes before they are on my hips! It really helps me decide between whether I really want something or whether I'm eating it for the hell of it. It's even easier to do this these days with smartphones and apps.
Sometimes I just have to have that sweet candy, especially the seasonal - Spice drops, candy corn, jelly beans, mini chocolate eggs, etc. I put a serving in a container and leave it on the kitchen counter and allow myself just one piece each time I go to the kitchen. This way I know I really want it rather than eating it mindlessly, plus I burn a couple calories before I eat it.
I work a small treat into my meal plan each day to avoid the temptation of overindulging. I try to get something single-serving, like a small chocolate truffle. I only get single-servings so I won't accidentally "eat the whole bag" and this trick works for me because after the chocolate I tell myself I don't need more because I'll have some tomorrow, too!
When making snack bars like Rice Krispie Treats, substitute Fiber One for the Rice Krispies. The results are crunchy and very tasty.
When I feel like having an icy treat I take a water bottle and mix in some Crystal Light Drink Mix and freeze it until it's about a quarter way frozen. Then I take it out and squish the bottle until the ice crystals are mixed thoroughly and now I have a slushy drink!
If you have a "trigger food" or binge item, one thing that helps me is to decide only to eat one type. I'll have a small serving of strawberry ice cream but say no to every other flavor or brand, just to keep from eating it except as a special "treat." Make a decision it is not worth it unless you have your choice - choose to say no otherwise.
I crave something sweet on my break. For a while I was eating a 100-calorie bag of mini-cookies. But I found something better for me. I toast one slice (21 gr.) of Schwebels Smart Light whole wheat bread (35 calories) & top it with 1/2 serving (7 gr.) of Olivio Light (25 calories) & sprinkle it with cinnamon & Splenda (virtually no calories.) I save 40 calories over a tiny bag of cookies. As a bonus my snack contains whole grain, fiber & no sugar. Weigh your bread...(click title for more info)
Plan you menus. How many calories, protein, carbohydrates, and fats do you need for each day?
When I'm craving chocolate, I melt (over low heat or in my microwave) a mini-bar or two of dark chocolate. Dip fruit (pineapple chunks, banana slices, orange slices, grapes, etc.) just enough to flavor the fruit and ENJOY!!!
Whenever I get an irrestible graving for something decadently sweet, I reach for what I have dubbed as 'Nature's Candy'.... Grapes. Yes, Grapes!! I like them ice cold, straight out of the fridge. Or, if I'm really planning ahead, slightly frozen...
1 rectangle graham cracker- break in 2. put one on plate, put a few mini semi sweet chocolate chips on it, 1 marshmallow - put in microwave 5-9 seconds til puffy. Take out, and put other cracker on top. About 100 calories for a sweet treat. (I use about 10 mini morsels) - less than 1//2 tsp. Sweet little treat!!!
I do not especially like chocolate but when my sweet tooth rears its ugly head - anything will do. To avoid getting in to an overwhelmingly deprived of sweets state - I count out 6 Tootsie Rolls in the morning. (6 tootsie rolls= 140 calories) You can chew a tootsie roll for a while so your mind feels like you ate more. I spread my tootsie rolls out throughout the afternoon when I am most tempted to look for a treat. Dum dum pops work also to switch it up. (4 dumdums=101 calories)
Substitute ice cream with frozen fruit. Not only will your taste buds thank you for the treat, but you'll sneak in some daily fruit servings this way too. I like to mix up frozen mango chunks, pomegranate seeds and berries, but you can use whatever fruit you like. (click for more info)
I weigh exactly 10 grams of Hershey's Special Dark Chocolate Chips (20-22 pieces) as a little reward after dinner. I place only one in my mouth at a time & let it melt (no chewing allowed.) It sometimes takes 20 min. to eat them all. Dark chocolate is supposed to be good for the heart, too.
When you buy a bag of something for a "treat", remember that it is a "treat" and not a binge. Just buy a serving size bag. It satisfies the craving, but I don't get a chance to binge on a big bag. It may cost slightly more, but at least I know that I won't pay for it in calories.
Nutella! That's all I need to say, lol. I thought initially that Nutella was terrible for you, all candy or milk chocolate, high calorie, high fat. It's not that far from peanut butter. It's made with cocoa, not a milk chocolate & tons of ground hazelnuts. Spread it on warm toast! OMG
I found that I can have an ounce of almonds or mixed nuts or even a spoon of peanut butter and it really calms down my hunger and desire to chew. They are healthy and satisfying & keep me from over-eating or eating poorly.
If you're like me a good latte is one of those things that you look forward to. Switch your hot latte for an iced to shave 20-60 calories off your indulgence. It's also a sweeter treat for the summer months! Nothing better than an iced coffee with friends in the bright sunshine!