Eat regular meals and avoid skipping them
Include protein, fiber, and healthy fats in each meal
Drink water before and between meals
Use smaller plates and bowls
Portion food before eating
Eat slowly and stop when comfortably full
Avoid eating while distracted by screens
Keep trigger foods out of easy reach
Plan snacks and meals ahead of time
Get enough sleep
Manage stress without using food
Keep tempting foods out of the house when possible
Brush your teeth after meals
Wait 10 to 15 minutes before getting seconds
Keep healthy snacks available
Track what and when you eat
Identify emotional eating triggers
Eat at set times instead of grazing
Serve food in the kitchen, not at the table
Choose filling foods with fewer calories
Seek support if overeating feels hard to control