Why are you eating?

Many diets suggest keeping a journal while you diet. Keep a list of what, when and why you eat for a few days to see if any relationships or patterns emerge. Ask yourself if you tend to eat when you're bored, angry, tired, anxious, stressed, depressed or socially pressured.

If you do, try these tips:

* Before eating anything, ask yourself if you're really hungry.
* Learn to refuse gracefully when people offer food that doesn't fit into your menu plan such as treats at coffee breaks.
* Do something to distract yourself from your desire to eat.
* Direct emotional energy from stress or anger outward.
* If you find that you absolutely can't find an alternative strategy, eat some vegetables or a piece of fruit. You won't have to feel guilty, and it may satisfy your craving.

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CDC: Balancing Calories: Help Kids Develop Healthy Eating Habits

To help your child maintain a healthy weight, balance the calories your child consumes from foods and beverages with the calories your child uses through physical activity and normal growth.

Remember that the goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider.

Encourage healthy eating habits.