Find out what routines trigger a craving. An example of a routine you need to break would be if you pack a soda in your lunch every day, finish your kids’ lunches, or reach for the candy stash when you are stressed or bored. It will take a few days to break this routine but admitting your weaknesses can help you form a plan to stop them.
Enjoy those trigger foods in smaller portions. If someone brings doughnuts to work or a play date find the one that looks the most appealing and split it with another person. Savor that treat and don’t feel guilty!
Ditch “diet” foods. It has been proven that diet drinks and candy trick your body into thinking it needs more calories. It also gives us the false hope that we are eating well and can afford to eat more or splurge later. 100 calorie bag of cookies will not satisfy you for long. Try an apple and small piece of dark chocolate or almonds instead.
Mix it up. Don’t pack the same lunch every day. You need variety in your life. A salad everyday for lunch will eventually lead to cravings for the foods you want. Instead look for healthy alternatives to your favorite foods and don’t forget to eat whole grains, fruits, veggies, low-fat dairy and nuts as a part of a balanced meal.
Eat good with the bad. Get a small serving of the foods you love and pair it with a salad, parfait, or veggies and humus. Remember it is calories that add-on the weight. Although French fries are not the safest choice pairing them with a healthy food is better than throwing everything out the window and eating it with a cheese burger.
Keep yourself busy. Organize your desk, closet, kids clothes, play words with friends, email an old buddy or do a craft when you feel the urge to eat. Eating out of boredom is dangerous and can lead to bingeing. Instead keep your mind busy. If you are still hungry after find a healthy snack. Wait 10 min and if you are still hungry take a small portion and wait 10 more minutes.
Add fiber. Eat high fiber breakfast foods to start your day off right. Fiber makes you feel fuller and satisfied during the day. Look for high fiber breads to make sandwiches, add beans to salads, and always eat your fruits with the skins on. Veggies with humus are a great way to get your fiber at lunch.