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After years of battling my vices against my diet, I made a choice to completely cut out fast food and products with added sugar. The results were immediate and extreme. Unfortunately, for some of us, moderation provides too much temptation. Cutting out my danger foods was difficult, but well worth the sacrifice.

Prepare snacks in advance to keep you going through the work day, this helps avoid the 3 pm munchie run to the vending machine. If you crave chocolate or candy keep miniature sizes around, 1 or 2 will take the edge off and do less damage.

I ask myself is that cookie worth the extra time I'll have to work out on the treadmill. Sounds crazy, but that extra second of hesitation allows me to let go of the temptation and walk on.

I have this need to snack while I key at work. So, I started to bring in raw veggies to allow me to snack but not have a ton of calories or fat!

Trident gum helps with me if I really want to start snacking.

I keep a bag of gummy bears in my desk drawer for whenever the munchies hit. I only have to eat 5-10 to take the edge off and keep me going until my next meal. They are low in calories and fat free. Also, I tend to snack on whatever I'm making for dinner. To help me keep from doing that, I eat five green olives before I start cooking. It really seems to work for me.

After battling depression most of my life, I finally came to terms with having to take anti-depressants. I feel better , but I gained almost 20 lbs in 3 months even though I've always eaten well, exercise, and I have a job that keeps me on my toes. I did some research and found that A) the serotonin boost meant that I was craving more sugary and salty carbohydrates and B) anti-depressants can cause people to retain more water; As I mentioned, my job keeps me on the go so I'm bad about drinking enough water. I found a great whey protein that is made with stevia (a natural sugar substitute) and have a shake every morning in addition to my normal breakfast. It's 24 extra grams of protein that I gives me energy that I can burn off as I run around at my job which cuts out the need for my morning latte. It also helps me to feel full and satisfied through lunch and the amino acids help to build lean muscle. Other ideas, I make sure that I eat some natural potassium like a banana to help combat water weight. I've traded in my daily yummy flavored yogurts for plain fat free yogurt with fresh fruit to cut out unnecessary sugar (try greek style because it has a satisfying fatty consistency). I started practicing the 80-20 rule where if I eat right 80 precent of the time, I can have 2 meals where I can splurge (great for office lunches or date nights). Finally, if I am going to have a salty or sweet carb meltdown at the office, I keep a couple of the 100 calorie snack-pack treats in my desk drawer. The first week, I lost 3 lbs. I average about a lost pound per week now.

The best remedy I have found for avoiding the foods I eat too much of is to simply not buy them! If they aren't in the house, then I am forced to eat only what is. However, this will mean the willpower is needed at the store, which I manage in two ways: a) Eat before going - when I am not ravenous I reach for healthier options and b) shop the perimeter of the grocery store. This is where the fresh vegetables and fruit, unpackaged meat, fish and dairy and newly baked whole grain breads live. Avoid the middle isles of snack foods, frozen foods, and sugar drinks.

There have been two times in my life when I've needed to lose more than a few pounds, including now when I am 3/5 of the way to losing the weight I gained with a knee injury and surgery. I enjoy a healthy diet, but I am also a foodie. Denying myself a meal at my favorite restaurant for months at a time is just too much. I've found that when I give myself permission to have one meal a week when I don't have to think about what I eat works wonders. Since I'm eating well and exercising, I don't find I go overboard, but having the chance to relax about the food I eat once a week makes the process so much less punitive. It also helps me to make better choices during the rest of my meals. I think to myself, " I want to save dessert for my special meal this week" and I can say no to lesser alternatives much more easily!

I find a great way to overcome a bad habit is not to resist it, but replace it. 'Link' it to something else. So a chocolate bar = apple. Whenever you fancy a chocolate bar, reach for an apple instead. Another great little tip is say to yourself 'I don't want to go backwards'. It's amazing how that can give you a little injection of will power.

James
habitguide.com

I live for the snack size ziploc bags. Its a great help with portion control.

An oldy but goodie--

brush your teeth after dinner to avoid an after dinner snack fest!

To steer away from afternoon snacking, brush your teeth after lunch. A clean mouth will help deter your tastebuds from needing a snack. If you do desire something, have a piece of sugarless gum. Orbitz makes great flavors if mint is uninteresting to you. Try citrusmint!