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Given that repeated practice obeying my urges is how I created the problem, repeated practice ignoring my urges is how I will change it!
Simply by reading labels you can lower the calories you eat. It may be easy to eat a cookie, "cuz its only one, it can't be that bad"....but if you read the label and see that its 400 cal...I promise, it won't taste as sweet.
I love chocolate but obviously if I eat too much I'll get off track. So I keep the mini 3 Muskateers (about 1 inch square) in my freezer. They're 25 calories each and I'll pull out 1 or 2. Since they're frozen I have to eat them slowly. By the time I'm done my sweet tooth is satisfied!
More than 52 things to try to lose a pound (or more) a week in these two articles from Prevention Magazine. Pick one to try this week. I'm doing Phone-ercise (cleaning, doing laundry, and pacing while blabbing on the phone)
I recommend setting small and reasonable goals, with goal dates. Especially if you have a lot of weight to lose, doing this can drastically shift your calorie recommendations. This also affects your mood because instead of seeing you need to lose say 100 pounds you see that you need to lose 20. This visually aids you in not becoming overwhelmed. Think about it, what looks better that you lost 10 of 20 or 10 of 100?