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[quote=Anonymous]- Eat a balanced plate at every meal. Half the plate is fruits and veggies, one quarter is protein, one quarter is carbs.

- You can eat as much at meal as you’d like *as long as it follows the plate guidelines in the correct portions*. A plate that is half broccoli, 1/4 potatoes, and 1/4 steak is good. Taking 2 bites of the broccoli and then going back for a second helping of potatoes is not what we’re going for.

- It is always WAY fewer calories to eat more at meals, than it is to deprive yourself and then snack later. So really, eat as much as you’d like as long as it follows the plate template.

- When you feel like snacking, pause for 10 minutes to determine if you’re hungry, or if it’s just a craving. If you want a specific food item like a cookie, it’s a craving. Give it 10 minutes and it will likely pass. If you’re truly hungry, eat, but follow the same guideline of protein/carb/veggies.

- Put your fork down in between every bite to slow down your eating. You’ll likely feel fuller sooner.

- I’m not a fan of banning certain foods that you enjoy. You’ll just crave them and binge. But consider other ways you can enjoy them. I love pizza, and for me, it’s much more enjoyable to take my kids out for pizza to our favorite restaurant and spend the evening there with friends, rather than ordering Pizza Hut twice a week. Or with ice cream, rather than having a bowl every night, we have ice cream night once a week, where we get a dairy free ice cream and add toppings like berries, mango, nut butter, etc.

- If you emotionally eat, start to identify what emotion you’re feeling and find other ways to cope. Boredom, procrastination, stress - often there are more productive ways that actually help them better. But don’t throw out emotional eating entirely, there are times when it’s okay. Like after I caught my H cheating and left him, I didn’t eat at all for several days, until I figured out I could stomach macaroni and cheese, so I ate that as my comfort food for a couple weeks, until the extreme emotions passed. So just learn when emotional eating helps you and limit it to that. [/quote]

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