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By Lisa Shaker-Knopp (LowFatLowCarb.com)
It is a well-known fact that it takes anywhere from 21-60 days to form or change a habit. 
How in shape or out of shape you are is a result of your daily habits. When you smell, see or think about your ‘comfort’ foods, usually the ones that are high in sugar, carbohydrates and fat, your brain can trigger the release of dopamine, which is the reward center of our brain. You get signals to eat those foods, and it can be hard to control or resist those temptations.  The fact is, it is possible to stop yourself from those pitfalls and come up with strategies so you can create life habits and stop self sabotaging. 

DON’T DUNK YOUR VEGGIES IN HIGH FAT DIPS AND DRESSINGS

I like to use salsa or hot sauce

WATCH THE OLIVE OIL

You can use a pastry brush, or cooking spray. I also like to use low sodium soy sauce or broth. 

YOUR SALADS ARE PACKED WITH FATS

 Be careful about all the fatty ingredients like cheese, olives, dried fruits or croutons.

PAY ATTENTION TO MARINADES

Barbecue sauce, teriyakis, dressings, and dips usually have sugars, and some high fats and preservatives. 
   

YOUR COFFEE HABIT IS ANYTHING BUT REGULAR

Coffee is okay, it’s all of the extras you add in, like the high sugar and fat filled creamers. Many of the extras are full of additives and saturated fats. Try some flavored beans, and change to 1% or 2% milk, or even better, straight up. 

LATE NIGHT EATING

You skipped breakfast, didn’t have time for lunch, and then you get home and realize you are starving so you eat everything in site. Start your day with a protein packed breakfast to get your engine rolling. Make sure you stop buying the trigger foods so you are not tempted, and replace them with healthy alternatives. 
There are many habits that can pack on the pounds, but start slow and replace those bad habits with some new ones, and before you know it, you will have reached your goals and then you will have some “new normals” to live by so you can be happy for life!