Learn to count calories in your head. Keep an approximate tally running all day long. Some people write it all down; others use electronic monitors to record their caloric intake; still others enter all their food information into a computer program. But keeping a tally in your head will teach you to become more aware, on a subconscious level, of how much you're eating. It will also keep you from caving in for an entire day, just because you may have a few bad moments. Example: you just inhaled three homemade cookies while they were cooling on the rack. Do not kill yourself, and do not throw in the towel on the rest of the day's calorie counting. You probably consumed 450 calories. That's not going to blimp you out overnight. It simply means you can eat 450 fewer calories for the remainder of the day.
Do not attempt to "work off" those 450 bad calories! Do you usual workout, but just chalk up the 450 calories to part of your daily total and call it good. To burn off the calories in those three cookies, you'd have to strenuously work out for an hour or more. There's nothing wrong with that if your body is conditioned for it, but it's not a good plan for burning off a binge.
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