Look at your entire day

Some people cut back their calorie intake so far during the day that they're literally starving at night. Unable to choose small portions, they often fill up on high-fat snack foods, overeat at dinner and give in to late-night snacking urges. If you're trying to lose weight but feel evenings are your downfall, try these ideas:

• Make sure to eat breakfast and lunch. Try to consume 2/3 of your total daily calorie intake before dinner. If your goal is 1500 calories, that means you should consume 1000 calories at breakfast, lunch and snacks; dinner should be no more than 500 calories. If your evening meal occurs very late, downsize that meal even more and replace those calories earlier in the day.

• Include protein and small amounts of fat at breakfast and lunch. If you choose foods high in carbohydrate, such as cereal and milk for breakfast and a yogurt with fruit for lunch, you're setting yourself up for a protein-driven hunger attack. Add a slice of toast with peanut butter to breakfast, and include a sandwich or legume-based soup with lunch to provide more energy and staying power.
• Include foods you enjoy in your daily food choices. Many people have tremendous willpower during the day when working, then get home in the evening and fall apart. If chocolate is your downfall, try a glass of chocolate milk with lunch. If crunching is your urge, add a handful of nuts or seeds as an afternoon snack.