1. Make yourself aware of negative eating habits by keeping a diary.
2. Confine your eating to certain areas of the house, such as the kitchen or dining room.
3. Do not eat while reading or watching television.
4. Do not sample foods while preparing them.
5. Finish preparing meals and sit at the table before eating.
6. Keep foods out of sight when not preparing meals.
7. Keep low-calorie snacks like raw vegetables or fruits available.
8. Use diversionary behaviors, such as physical activity, woodworking, or painting, if     eating is occurring because of boredom, anxiety, depression, or other emotional     triggers.
9. During mealtime, take small portions. Use smaller plates so portions seem bigger.     Chew food thoroughly. Put down utensils between each bite of food and wait 15     seconds between each mouthful of food. Extend mealtimes to a leisurely 20 to 30     minutes.

Other ideas that may be helpful to know:
-It is far more difficult to lose weight once it has accumulated.
-A person who is attempting to lose weight is encouraged to develop eating habits that will prevent regaining the lost weight.
-Weight loss is generally more successful when appropriate exercise is coupled with dietary management. It assists with weight reduction and proper weight maintenance. A lifestyle that includes physical exercise is necessary for the development and maintenance of a healthy body.