I'm finding that a good protein packed breakfast is better at carrying me through the day sans hunger and cravings.
My breakfasts of choice has been:
1 whole wheat english muffin + 2 tsp REAL pasture butter
1 egg from uncaged hens
1/2 cup oats
7 chopped almonds
local, raw, honey
2-3 TBS heavy cream
I'm convinced that the use of real, healthy fats (butter, whole milk, coconut oil, grassfed meat, free range eggs) is going a long way toward staving off my former cravings.
I still have to check in with my hunger frequently... asking myself, am I really hungry or is this emotional hunger? Usually I can decide pretty quickly by paying attention to my body (belly growling? shaky?) and thinking about what's going on right now that might prompt me to want to eat (bored? sleepy? stressed?).
Another thing I've found helpful is dish size... I use saucer size plates instead of the big dinner plates and the smaller cereal bowls (kids bowls, actually). This way, my dishes are helping to control my portions.
I'm changing my whole relationship with food and eating. I'm learning why I eat the way I do and how to make the change to a healthier eating lifestyle.
I am still enjoying one cup of my sweet flavored coffee each morning... I know those 160 calories/6grams of fat will serve me better in a more nourishing food but I haven't been able to let go, yet. Starting tomorrow, I'm going down to half the sweet cream and I'll keep reducing it til I'm only enjoying coffee on rare occasions.