I found that I was eating all the time! These are the things I found through trial and error with instruction from my trainers that have been most successful for me...
1) I try to follow the 30/30/40 rule. The total day's calorie intake should be 30% protein, 30% fat, and 40% carbohydrates. I don't stress out about every last thing on the label, but some people need to watch for specific sensitivities. I find that if it falls into this ratio it's a fairly healthy option. If I eat any bars (they can be handy!) I try to be sure that they fall most to the protein side. It's really difficult to get that protein in so I try to pack it in wherever I can. My latest protein snack choice - tuna! Thanks, Paul.
I have just now begun counting calories! I have 15 lbs to go to reach my high weight goal of 165 lbs. I still keep the ratio in mind, all calories are not created equal and our body needs nutritional balance to function optimally!
2) I plan what I will eat and when! Seriously. First thing in the morning I look at my day and plan what I have time to eat and when. I WRITE IT DOWN in my food log! Then as the day goes on if I have to make adjustments I note the changes in the log. I eat something every 3 hours. It keeps my blood sugar levels nice and even and keeps me from being ambushed by a hungry binge at any point during the day and that gives me time to be conscious about my choices.
3) I got in the habit of taking a healthy snack and my water bottle along every time I left the house. I won't be caught out somewhere without excellent quick options. I encouraged my daughters to take ownership of their own water and snacks as well. Apples, almonds or baby carrots have been the most efficient options though I'll sometimes wedge the apple and have peanut butter with it if I'm in the mood!
4) If I'm at a social event where there is food, I eat it! Most of the time I eat small servings of whatever is being served and I enjoy it. Sometimes I indulge a little more, but I've usually planned for it within my week of eating if I do. I DO NOT deprive myself of foods I enjoy. I DO NOT diet. I've armed myself with information that gives me a balanced perspective on food's purpose in my life. With God's strength I moderate my intake and exposure to them and rejoice in the blessing of a healthy body that allows me to feel vibrant and serve Him well! How can we feel deprived when we put each element of our life in a place of priority that honors Him above all else when that is truly the desire of our heart? It's still a daily surrender for me...I have to examine myself and be honest with myself and the Lord about what I really want, period.
What do I want? The truest redeemed heart of me wants to honor and glorify God with my life, but there are days I don't successfully step forward from that place! As I've been on this journey I recognize that I need to continually examine this area and others for misconceptions and lies I believe that keep me from walking as closely with Him as I desire and from going the places He has for me to go.
One day, one of my HOMFIT trainers encouraged me to "Embrace the Athlete" and that took me somewhere I'd only dreamed of going...