1. Try to avoid eating by yourself. Most of us do not binge in front of other people in fear of embarrassment.
2. Chew sugar-free gum. It keeps your mouth occupied without inhaling calories.
3. Keep yourself busy, and spend less time watching TV. When was the last time you watched TV without munching?
4. Drink more water than you think you should. If you feel like eating for no reason, then drink a glass of water.
5. Eat more fruits and veggies. If you want to eat more, then eat what has the least calories and the most nutrients! For example, you finished your supper (1 meat, 1 vegetable and 1 healthy starch), but you want something else. So have another serving of the vegetable.
6. Icy Pops. I lived on these in grad school (when I lost 20-25 pounds). If you tend to snack a lot, then this is one of the lowest calorie snacks I can think of. You could eat 10 of them and not feel guilty.
7. Keep your weakness foods out of the house! Whether it is chips, ice cream, candy or donuts, DO NOT KEEP THEM IN YOUR HOME! Do not flirt with temptation; chocolate wins every time. If you have a craving, go out for dessert and order 1 serving (small or kids size).
8. Eat slowly at mealtimes. Try to finish your meal when everyone else does. Otherwise, you may want to go back for seconds.
9. Stick to an eating schedule of 3 small meals and 2-3 small snacks per day. Try not to eat unless it is one of these times.
10. Exercise more. It will motivate you to eat well. What is the point of working out so hard if you are going to consume the same or more calories that you just burned?
11. Keep healthy options at hand. Be sure you always have fresh fruits, nuts, healthy granola bars, yogurt, etc. in your refrigerator/pantry. Take a healthy snack wherever you go so you are prepared for your between-mealtimes snack.
12. Avoid staying up too late. Late-night snacking is detrimental to your weight loss goals.