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I have struggled with extreme cravings for years. Recently with my doctors approval, I went on a gluten free diet. What a difference!!! I always thought the cravings and mood swings were due to sugar and/or hormones. But wheat was the biggest problem!
Alternating caloric intake each week will help fool your body and increase your metabolism. Eating at the high end boosts your metabolism to burn more calories, then when you lower your calories but continue your exercise intensity, your metabolism is still up from the higher calories week.
I started using smaller plates, bowls and cups. A cup of cereal in a one cup bowl fills it to the top; if it's in a 2 cup bowl, it looks like a small portion and i feel like I want more. We eat with our eyes as well as our mouth.
Love to snack at night while winding down from the day?? Drink hot tea...there are so many flavors, focusing only on the flavor of the tea will fill you up (water), calm you down, and can please taste buds...just watch how much sugar or milk you may add...I think it's best plain!
The one most important thing for me to do in order to lose weight is not eat three hours before bed. When faithful with that, I gradually go down. No matter how I "diet", if I eat in the late evening, I don't lose much weight.
It takes sweat, hard work, and diet to lose weight and maintain it. It's a learning experience and a life change. If you don't change the habits that made you gain weight, then you'll gain it again.
Invest in a few small tupperware containers (I like 1 cup and 1/2 cup sizes) and portion out crackers, dried fruit, nuts, ect when you first get home from the store. Then it is easy to grab a snack on the way out the door! And if you eat them at home, it's easy to keep track of portions.
To Maintain Weight - Multiply your weight (in pounds) by 12