1. Chew gum while grocery shopping. Hunger leads us to dream about what food would taste like in our mouths and gum interrupts those cravings.
2. Make your “trigger foods” unattractive and inconvenient. Keep them out of the house or as far away as possible. Example: soda or cookies kept in the basement are less convenient to get to than in the kitchen.
3. Plan wisely for an “all you can eat” buffet. Situate your seat as far away from the food as possible and face away from the buffet. Before even picking up a plate, survey the entire buffet and then choose wisely.
4. Arrange your restaurant meals carefully. Have the waiter remove the bread basket or chip basket from the table before you are seated and then have half of your meal bagged or boxed before it event gets to the table.
5. Rearrange your pantry, refrigerator and cupboards. Keep healthy choices in easy reach and make the less healthy foods harder to find. If produce is going to the garbage instead of being eaten, put it on the top shelf of the refrigerator.
6. Eat sitting down at a table with a plate in front of you. This will stop you eating while you cook or prepare meals or snacks. While at a warehouse store where samples are given out, if you want to try the product, have a mini Ziploc bag in your purse or pocket to try it later, when you are sitting down (chances are you won’t even bother).
7. Turn off the television, computer or phone while you are eating. Studies show that people eat 1/3 more food when they are distracted.
8. Weigh yourself at the same time of day, wearing the same type of clothing. Weight and fluids in the body can fluctuate and frustrate you when you are trying to lose weight.
Essie Fleischmann is a Denver based Dietitian and Diabetes Lifestyle Coach. http://www.diabeteslifestyletraining.com/
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