We are well into winter, and the challenge is to keep from adding more unwanted winter pounds. Here are some ways to beat the urge to eat.

• Watch how much junk food is in the house.  Potato chips, ice cream and desserts are just a few of the enticing treats that may be residing in the kitchen.  If there is junk food, it likely will be eaten.  Try to limit the treats or keep them out altogether. Keep  snacks in areas that are not visible, such as a cupboard that is not used often.  Out of sight, out of mind is the key.

• Don’t deprive yourself.  Do not give up all your favorite foods, or you may end up overeating or binge eating.  Instead of buying that large bag of chips with 20 servings at 10 grams of fat and 120 calories per serving, buy a single size-serving bag.  This enables you to fulfill any cravings in a controlled manner.

• Do not go shopping on an empty stomach.  You are in the mall starving because you did not eat breakfast and the next thing you know you are scarfing down two of those delicious cinnamon rolls.  Keep in mind that these two rolls contain as many calories and fat needed for an entire day.

• Be prepared when going out.  When attending  a social get-together or party, there will be many food temptations.  Plan ahead.  Think about what to do when tempted.

If there is fruit, pass on the unhealthy dessert and eat the fruit instead.  Also, eat something healthy at home first so you are not as hungry at the gathering.

• Know when you are full and stop eating.  At parties, the food sits out and people graze.

Eating is often associated with social events.

You may not be hungry, but everyone else is standing around the food eating and talking so you do, too.

•  Do not worry if you slip up.  We are human, and no one is perfect.  When you have those off- days, do not give up, just keep going.

Do something active such as cleaning the house or going for a walk.

Just remember: Do not deprive yourself, eat in moderation.  Eat a variety of any food as long as it is not overdone.