Tips!

Brush your teeth. After you have eaten your meal or snack go straight in and brush your teeth so you don’t sit and pick at the food on the table. Also if you can’t seem to get the cravings to go away during the day, brush your teeth. Nothing tastes good after you brush!

Chew gum. You can’t eat with gum in your mouth and it can give you a sweet taste.

Plan out your meals and snack the day before or a whole week at a time. If you have the calories worked out for your day in advance you are less likely to be cramming them all in at night to try to reach your calorie goal and less likely to go over because you ate to much in the morning.

Eat all 3 meals and 2 snack a day.

If you have the munchies drink water.

Use mustard instead of mayo.

Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.

Prepackage your snacks. If you by a large bag of almonds (or anything) put 1 serving in each snack size bag. Then you will only have to grab 1 bag and you know that is the right amount.

Take snacks and water with you. Keep something healthy with you in the car so you are less likely to stop at a fast food place if you are hungry or get caught away from home.

Make sure your plate is half veggies and/or fruit at both lunch and dinner.

Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.

You might be surprised at how your cravings will vanish after going two weeks without sweets all together.

If you must eat your sweets, eat them smart! Carve out about 150 calories once or twice a week for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.

Give it away! If you make desert, give away leftovers to neighbors or delivery people. (Just don’t bring it to my house :) )

Keep a food journal. It really works wonders.

Cut size – instead of using a dinner plate, use a salad plate.

Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.

Weigh ins are tomorrow! KEEP UP THE GOOD WORK!!!!