I am just listening to my body for now. For a long time, my body wanted the chicken parm dinner w/the side of tomato spinach garlic cheese bread & a large Coke oh & could you throw a couple of cannoli's in there?
Today, it wanted the Amy's Organic cheese ravs & a garden salad & some skim. But after I ate the ravs, I wasn't hungry anymore. So I put the salad back in the fridge & the milk too. I had the milk w/a banana for a snack later & had the salad for dinner.
As far as tools, I think being more aware of my feelings & emotions has really helped. If I know I'm feeling edgy & not actually hungry, then I try & pop a piece of gum, or eat something healthy like some carrots or grapes. Sure, I have some chocolate everyday. I've learned how to break Hershey's miniatures in half, and to leave the half in my mouth, letting it melt completely, no chewing. This satisfies my chocolate craving.
Also, knowing how long it takes to walk 2 miles helps, as does keeping my walking shoes & a pair of (clean!) socks in my car for easy walks.
The other thing that keeps me going is my clothes getting looser.
As far as the food goes, I know that I have a tendency to overeat--in my family, food meant love. We got together & we ate. That's just what we did. I know that I can't have any food be off limits, that just makes it all the more appealing for me. (Cheetos, anyone?) But now that I've told myself I can have a small bag if I'm really craving them, I haven't craved them much. Weird how that works.
I know now that I can be trusted to make wise choices when out socially--my bout w/food poisoning did that for me quite nicely.