question for a nutritionist

I am 9 months out and of course it is getting harder everyday not to let those bad habits sneak back into my lifestyle. I need to know how to get this crazy brain to do what I know I need to.  LOL Here is an example of what I eat daily please let me know what changes I need to make ect... morning:  coffee w/ sweetner and non dairy creamer around 10:00 am I will eat breakfast I can't eat when I first get up 1 serving Special K High Protien cereal with skim milk snack:  cheese stick or peanut butter w/ graham crackers lunch:  can of healthy choice beef vegtable soup snack:  banana or yogart dinner:  3 oz of grilled chicken, salad w/ ranch dressing  ( it is regular dressing I can't stand the taste of the ff dressing) green beans and a dinner roll. snack:  100 cal. bag of popcorn, sf popcycle I have more trouble with the evening snacking I feel like I have to have a full tummy to go to sleep on (which I know is not good).  Also another problem is when I drink water I feel like I get hungrier quicker it's like it just doesn't satisfy me.  I do not drink sodas (per my surgeon) so I do try to drink mor tea, coffee, and crystal light to try to get liquids in. I am just so scared of not getting all of my weight off or not keeping it off so if you could help me I would really appreciate it Thank You So Much Mini Me

First of all - what is a serving? When I eat cereal I eat about a cup.  When my husband eats cereal, he eats about 3 cups... #1 rule - keep your portions under control and measured! Why all the snacks? If your meals contain a little more protein, you may get that full feeling to last longer.  If you need the snacks later in the day, maybe reduce or eliminate one of the earlier snacks. Your snacks should also have lower fat if possible.  I see a lot of folks using peanut butter because of the protein - peanut butter is also very high in fat!  Try adding a little lean deli meat, scrambled egg whites (hell, throw in a little lowfat cheese!) or lowfat cottage cheese. #2 rule - keep protein at the beginning of your meals Eating before sleeping - that's a habit!  If a little crunchy popcorn gives you a treat from time to time, that's fine.  If you have to have popcorn every night, that's just a habit.  Try to keep in mind that eating by the clock (it's lunchtime!) or because of routine is part of the behavior you need to be extremely aware of!  You need to listen to your body as well as the clock.  I'd bet if you gave it a shot, you would find that popcorn 3 nights a week is fine, rather than 7 nights. #3 rule - be aware of your eating And last - I didn't hear you mention exercise.  I am going to assume that you exercise at least 4 times a week for 30 minutes - walking, gardening, MOVING...  Nothing beats a slump like a little activity. Every day, you have an countless opportunities to make choices that will impact your success with this surgery.  Give your actions some conscious thought.  You are the key to your success. Good luck! Danielle Halewijn RD eNutritioncare.com