Everywhere you turn there seems to food: corner stores, fast-food places, and you can even get a meal at your local coffee shop. Eating all day long is a sure-fire way to keep yourself from reaching your weight loss goals. One study suggest that most Americans consume 600 a day in snacks alone. Snacks ripe with sugar and fat can trap you into consuming more calories that you need in any given day.

We’re in the business of solving problems that stand in the way of your health and fitness goals.

6 Solutions to over-eating problems.

Problem: You graze a lot just before dinner

If you’re like most people, by the time you get home you’re starving and looking for anything to hold you over before dinner. Indeed, like most, you may reach for something ‘just to hold you over’. Instead of snacking on chips, candy or high calorie snacks, try eating something wholesome like an apple, some baby carrots or almonds. Also, plan your snacks as a way to help you avoid reaching the point where your hunger is so strong that anything looks good. Section out snacks to take to work and even some to keep in your car so you can munch carefree on the road and avoid the tempting drive through.

Problem: You make up for skipping breakfast

You think you’ve made it through the day without eating anything unhealthy. In fact, you may have done so well that you forgot to eat enough calories, leaving you hungrier than ever. Your body begins to signal hunger in a way that has you consuming for calories in the few hours before bed than you did during the entire day. What gives?

When you over-restrict calories during the day, your body wants to recoup those lost calories later on. The best way to stop overeating is to start with a good, balanced breakfast. If you must reach for cold cereal, make sure it’s loaded with whole grains, low in sugar and high in nutrients. If you have more time to enjoy breakfast, make it count. An egg, half a grapefruit and whole grain toast with peanut butter is a great way to start the day.

Problem: You are a road warrior

If you spend a lot of time in your car for work or travel, you know how hard it is to get a good meal at a drive-thru. Drive-thru food isn’t all bad, but with so many tempting options, a better choice is to plan ahead. The plan ahead theme is crucial to making sure you stay on track to your weight loss and healthy lifestyle goals. Portable snacks, bringing fruits and veggies in a bag and more are options that will allow you to keep on trucking without reeking havoc on your waistline.

Problem: You peruse the office spread

Believe it or not – you can find alternatives to donuts to share in the office. Better options certainly exist. Walnuts, almonds, fruit trays, and more are all better choices to ensure your weight loss journey isn’t derailed over time. You may want to start a new trend of being the employee who brings in healthy snacks as opposed to calorie rich, nutritionally empty food.

Problem: You work at home

One of the glorious perks of working at home is… well, being at home. Think of all the savings you could get by not driving to and from work daily and from not having to buy or replace work clothing. However, with all things there is an up-side and a down-side. The down-side of working at home is greater access to food all day long. Because it’s so easy to just grab a snack or two while working, a great way to track your eating habits is to write them down. You’re at work anyway, so keeping a food log is a task you can build into your everyday work schedule. By doing this, you will save yourself extra calories by tracking your eating and making any necessary adjustments.

Problem: Your kid’s snacks are becoming your snacks

It may be time to rethink what you feed your kids. If you begin reaching for their goodies and you suddenly see your weight progress slow, think of how that may be affecting your child(ren) as well. Kids can enjoy healthy snacks too. They need proper nutrition to ensure healthy growth. Start by replacing sugary cereals with ones that offer more whole grains and natural ingredients. Read the labels on snacks so you’re aware of what you are feeding your children. And… don’t be afraid to pack their lunches with baby carrots and apple slices as opposed to chips and cookies.

We know you have enough problems to solve throughout your day. Use these tips to solve diet problems and make weight loss easier for yourself.