Okay, we’ve all done it: you’re putting the kids’ dinner plates in the sink and begin picking at their left overs, even though you’re full. Or you find your fingers repeatedly visiting the box of donuts a co-worker brought in to share. Why? Because its there! Can’t help yourself from sampling snacks all day long?

Try these tips to keep the mindless-munching-monster away.

1. Problem: Donuts are frequently finding their place next to the coffee machine at work.

What to do? Before you grab, ask yourself if you are truly hungry. Or, are you just not completely full yet? The distinction is important. If you are eating out of hunger, then you should eat (just eat something healthy). If you are eating because you aren’t full, wait until you’re truly hungry again before eating.

2. Problem: You’re friends’ dinner party has turned into a seven-course meal.

What to do? We’re conditioned to eat when others are eating. Remind yourself that you can exercise your willpower as easily as you exercise your body. This scenario is great practice. Practice moderation by distracting yourself with other thoughts as the treat tray passes for the eighth time.

3. Problem: The birthday party gauntlet: it’s neighbor Suzie’s son’s birthday, coming on the heals of your nephew’s birthday and your husband’s birthday, and voila, it’s another irrestable cake!

What to do? If you’re on a weight management plan, skip the cake. Even just one bite can derail your best efforts to date. Instead, politely say, “no, thank you.” No other explanation is needed, so don’t even worry about it.

4. Problem: The leftovers in the fridge seem to be calling to you, begging you for just another small taste, and another, and another.

What to do: Move it, get rid of it, or put it in the freezer. Mindless picking at food adds up to hundreds of calories, very quickly. Put the healthiest choices: carrots and hummus, apples, celery with all-natural peanut butter, yogurt, low-fat cheese sticks, etc. at the front of the fridge.

5. Problem: Boredom. Sometimes you eat, just because.

What to do: Most of us eat when there isn’t anything else to do. Before you grab food, ask yourself if it is the best use of your time. Is there anything else you need to get done? If so, go do it, then eat when you’re actually hungry instead of bored.

Keep in mind that an occasional slip up is okay. It is consistency that counts, so focus on healthier habits that are long-term. The more “mostly good” days you string together, the more “mostly good” results you’ll achieve!

What’s going to keep you going when it gets hard? (And, it will get hard.) Let’s take a peek at a scenario: you start an exercise program and stick with it long enough to elicit decent results. You’re feeling pretty good about your progress, hit your target date (insert: vacation, wedding, reunion, etc.), then WHAM! you fall off the wagon and sit along the side of the road watching your ride disappear into the distant horizon. Gotcha – didn’t I? Have you been there? Done that?

The trick to keeping yourself on track and focused on long-term weight management/optimal health goals is figuring out what motivates you. If what motivates you is a trip or vacation 6 to 8 weeks out — look out, you might be the one sitting on the side of the road soon. Why? Your motivation isn’t intrinsic – that is, it isn’t coming from within you. Rather, you are working toward a goal for external (and dare I mention, “short term”) reasons. When all is said and done, and your goal is reached, you’ll ditch your workout for your old routine of television and a bowl of Ben and Jerry’s. I guarantee it.

So how do you keep going? Do it for the right reasons: long-term health…because you want to feel great everyday for the rest of your life…because setting an example for your kids is, as Martha would say, “a good thing.” Oh, and because you can.

For more on this topic, check out: Breaking The Pattern: How Motivation Plays A Role In Getting Healthy