5. Choose brightly colored fruits and vegetables plus the brown of whole grains. Your diet should look like a rainbow with a complement of brown, says Connie Diekman, MEd, RD, director of university nutrition at Washington University in St. Louis and the voice of the syndicated radio show Eating Right Minute.
6. Practice low-calorie evening relaxation traditions. Instead of an after-work cocktail, drink a "virgin Mary" in a wine glass after a long day, suggests Dawn Jackson, RD, a weight-loss dietitian at Northwestern Memorial Hospital Wellness Institute in Chicago. Or unwind with a hot cup of herbal or no-calorie flavored tea instead of reaching for sweets.
7. Aim for lighter forkfuls. Another suggestion from Jackson: Putting less on each fork will help you eat more slowly. This, in turn, helps you enjoy your food more -- and, ultimately, to eat less.
8. Eat when you're eating. Try not to multitask (reading, watching television, answering emails, driving) while you eat, says Jackson. Instead, sit at a table and enjoy what you are eating.
9. Escape food cravings. When cravings strike, Christine Palumbo, MBA, RD, an Allure magazine columnist, suggests trying one of the following tricks:
- Chew intensely flavored gum.
- Brush your teeth.
- Drink a large glass of water or sugar-free soda, or a cup of tea.
- Take a brisk, 5-minute walk.
- Wait 20-30 minutes. If the craving persists, satisfy it with a small portion.
10. Stop eating before you're stuffed. The time to stop eating is when you reach "5" on a hunger scale of 1-10, where 1 is famished and 10 stuffed to the gills, suggests Ellie Krieger, MS, RD, host of Food Network’s Healthy Appetite and author of Small Changes, Big Results. Pushing your plate away at a 5 is a natural way to control portions without measuring, and it helps you cue into your body's needs.