way too much, you may be suffering from a compulsion. Here's how to start coping. You

will need Fresh food Safe places Small plates Protein Exercise Commitment Food journal and

counselor. Step 1. Stock your kitchen with healthy food, especially produce, and eliminate

tempting snacks that can start a backslide. Step 2. Defeat the addiction by gradually

cutting back on unhealthy choices instead of quitting cold turkey. Mix in celery, peppers,

and other veggies, reducing sweets. Never eat treats by themselves. Clear your palate

of any sweet residue with a drink of water after allowing yourself a little bite. Remove

the taste from your mouth to circumvent the craving that normally follows. Step 3. Frequent

safe places that hold few temptations, like an alcoholic avoiding bars. Bakeries, fudge

shops, and fast food restaurants are out of bounds. Step 4. Set meals on smaller plates

to eliminate the illusion of too little food. Further manage intake by reducing portion

sizes as well. Step 5. Declare war on sugar, looking over ingredient labels before buying

anything. Eat protein at each meal, which regulates appetite and satisfies longer. Eat

slowly and take in aromas, savoring each bite to be more deliberate and in control. Cut

down on breads and pasta to further limit your intake of empty carbohydrates. Step 6.

Exercise on a regular basis, not just to lose weight but to change your lifestyle and to

commit to feeling and looking better. Having goals encourages better eating behavior. Step

7. Maintain a food journal to monitor your intake and eating patterns. See a counselor

who can help you analyze urges that may be self defeating attempts to cope with emotionally

threatening events, people, or memories. Did you know In a study at Wheeling Jesuit University,

people who sniffed mint several times every day ate 2,800 fewer calories each week.