- Don't have snacks lying around: Believe me, I am always "hungry" (want to eat even though my body doesn't need food). I foresee this dilemma and hide candy out of sight and put healthy snacks that I love within reach. This works because we are all LAZY.
- Be conscious: I know that a hamburger is bad. Do I really want it for lunch or will I be satisfied with the grilled chicken sandwich? I love grilled chicken! Do it.
- Don't stifle cravings: If that piece of cake at your cousin's birthday party looks too delectable to pass up, eat it! If not, you're more likely to eat something else that you deem to be "healthier" and then later on while you're remembering that piece of cake in a moment of weakness you'll raid your fridge for something to satisfy that resurfaced desire. Before you know it, you've eaten way more calories than you would have if you had just succumbed and ENJOYED that cake. Sometimes you can have your cake and eat it too.
- Can you live without butter on your bread?: Folks, these days we put enough butter in our food that we shouldn't have to add it on top. Same with salt! Once again I play that lazy card and I just simply avoid putting butter on bread and also adding salt to meals. Some days I really crave a little extra flavor and I'll be "naughty", but by making this simple change I am cutting many calories and mg of sodium for my diet every week.
- DON'T DRINK YOUR CALORIES: one of the biggest problems facing nutritionists today: sugary sweetened beverages. I cannot stress enough the impact calorie-dense drinks have added to the obesity crisis. If you joke that your coffee is more creamer than coffee...it might not be that funny. You know very well that what you're drinking doesn't satisfy your hunger, therefore it makes no sense that you get an extra 1,000 or more calories a day from beverages. If cutting off your Venti latte with EXTRA cream and EXTRA sugar is like cutting off breathing, wean yourself slowly...try skim milk first and then a few weeks later cut back on your sugar. You never know, maybe you'll actually like the taste of coffee.