Hi Teresa,
Here are a few tips that may help:
· If you need a snack, make it 100 calories or less and very little fat or fat free. For example, Popsicles/sugar free Popsicles (my favorite!), fat free yogurt, low fat cottage cheese, etc.· Don't eat while you are engage in other activities (specially sedentary activities). For example watching TV, reading, driving, talking on the phone, etc.· Eat slow, I mean really slow...· Plan meals in advance. · Think before you eat. Remember, every calorie counts toward your target, even a tiny bite! · Plan a strategy to avoid "uncontrolled eating" and drinking at special events, or when emotions urge you to binge. Stay away from the food table.· Serve all the food from the kitchen; avoid bringing the casserole dish to the table. · Promise yourself that when you feel the urge to snack (or eat more), you will engage in some activity that will distract you away from food. For example, put a CD, call a friend, visit your local library, organize a drawer (my favorite!), etc. · If you are bored, find a hobby or interest that gets you off the house.
Hope this help,
Sylvia Melendez-Klinger, MS, RD, LD, CPT - registered dietitian