Linda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of 100 Days of Weight Loss, a book of daily lessons that helps people stay committed to their diet and exercise plans.

Guest Blogger Linda Spangle:

1. Say it with flowers

Ask your lover to surround you with flowers instead of chocolate. If you're not in a relationship right now, buy flowers for yourself. Instead of expensive roses, go for happy-looking flowers such as daisies and carnations. Appreciate how the beauty of flowers adds to your life but not your waistline.

2. Use the "two-bite" principle

You may not realize it but the first two bites of any food have the most flavor. If you keep eating after that, you are just “feeding.” Of course, if you are physically hungry, eating more of the food serves a purpose. But if you are eating to appreciate the flavor, no matter how much you eat, the taste won't become any more wonderful than those first two bites. So if you decide to eat a piece of chocolate, focus intently on the flavors and textures, then notice how it feels as you swallow it. Allow yourself to feel completely satisfied by the sensations of eating, then push the rest of the box away.

3. Put a little love in your life

Make a list of at least 25 non-food items or experiences you truly love. Consider things like sunsets, puppies, music, tea with friends, good books or board games. Study your list and notice any of the items you have not done or appreciated in the past six months. Starting with your favorites, put those things back into your life as soon as possible, using them to improve your level of energy, self-nurturing and happiness.

4. Take a food self-quiz.  (You can also do this  with a friend.)

Write down your absolute favorite candies and sweets. Then write down childhood memories you associate with eating them. What emotions do those memories bring up? How did these comfort foods get linked to emotions in your life? What did you discover about  yourself?

5. Write it, don't bite  it.

Just because you think about a food doesn't mean you have to eat it. When you catch  yourself hunting for your kids' Valentine's Day stash, write down the name or even a description of the food you want, then tell yourself you can have it later. The very act of writing down a food helps tame cravings.

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