*Drink water instead of eating, sometimes when your really thirsty your body might trick you into eating. Have at least 8 glasses of some kind of water
*Drink two quarts of water each day. This helps control your appetite. Sometimes a feeling of hunger is actually thirst. Additionally, water is necessary to carry away the breakdown byproducts of fat. Carry a little sport bottle at all times. If you feel hungry, take a drink.
*Use small plates and eating utensils. You will feel that you have eaten more, because the portions will look bigger. This will reinforce your mental perception of eating a "full plate."
*Slow down your eating pace every way you can. For instance, if you are right-handed, eat with your left and vice versa. Put your fork down after each bite and don't pick it up until you have completely swallowed the last bite and taken a drink of water.
*Chew every bite at least thirty times. Your food will taste better and you will be much more satisfied. Don't swallow until all the flavor is gone from of each bite.
*Brush your teeth after every meal. Brush and floss after your evening meal; many people agree this helps avoid late-night cravings for snacks.
*Both sodas and juices are loaded with calories that are simple carbohydrates. These trigger insulin production and hunger and are pretty much "empty calories," lacking other important nutrients such as protein. Drink water instead.
*Pay attention to when and what you are eating. Ask yourself: "Do I really want to eat this?"
*Don't keep junk food snacks around the house. Eat healthy snacks like carrots, celery-even beef jerky. Avoid eating lots of fruit, which are high in carbohydrates; reasonable quantities are ok.
*Eat lots of fiber. Fiber is great for helping you feel full as well as helping to cleanse your digestive track. The natural cleansing helps improve both your energy level and overall feeling of wellness.
*Before going to a restaurant or party, think about what you will eat. When you get there, remember your plan. Alcoholic beverages can add lots of calories. Drink a glass of skim milk or some healthy snacks before you leave.
*Don't get discouraged when you plateau. Realize this up front. Plateauing is healthy and necessary. During these times, focus on drinking more water and a little extra walking each day. Remember the three laws of success in dieting: "Consistency, consistency and consistency."