The tried-and-true habits that have helped you lose weight the right way.
I've learned that I feel deprived if I don't have a night time snack. I've tried to do without and end up eating more in the long run. Now I'll have of greek yogurt mixed with 2tbsp of my chocolate protein powder for a 'pudding'. All the protein fills me up and I get a chocolate fix!
Especially if you are used to rewarding yourself with cake or chips or ice cream, but even if not, reward yourself for your good efforts. Only don't choose food. The first day you stick to your calorie range, enjoy a bubble bath. After a successful week, get a manicure; a month, a new blouse, etc.
The sparkpeople food tracker helps so much! In the past, I'd think I was "being bad" and then kind of give up because I would think I was already off plan. But now when I think I've gone over, I track it and I'm often surprised to see that I'm still within my calorie allowance!
Whenever I get a craving for the bad stuff, I grab my toothbrush instead. A quick brush leaves a minty taste in my mouth, and the last thing I want to do after brushing is eat!
I found that by aiming between 30-35 grams of fibre per day, I am satisfied for longer periods of time after each meal. Breakfast may be porridge with fruit, snacks may include almonds and I try to have some sort of bean dish with either lunch or supper (check out vegetarian chili)!
I track everything I eat in a 3 month journal (Weight Watchers), and keep them. Then I can look back and see what I was doing when I was successful or how I got off a plateau or what I'm eating that I shouldn't be. Tracking makes food my friend instead of the enemy.
When there is something that I want to eat that is high in calories (potato chips, pizza, ice cream, candy), I tell myself that if I still want it tomorrow I will have it then. This especially works with those "surprise" cravings or impulse eating.
When you want a whole slice of cake, or a candy bar, or anything else that isn't so great for you - practice some self control. Have a few bites or a small slice of cake, a mini candy bar, half of the portion size, etc. It is the small steps that make the difference.
If I think I'm hungry, and it's not snack time or meal time,
I eat an apple before anything else!!!!!!!!
If I'm away from home or just can't get to the computer, I use my cell phone to save my meals as a memo or sometimes go the extra mile and actually email it to myself. It's also helpful to include nutritional info if it's available.