Eat regular meals and avoid skipping meals
Include protein, fiber, and healthy fats in each meal
Drink water before and during meals
Eat slowly and stop when comfortably full
Use smaller plates and bowls
Portion snacks into single servings
Avoid eating straight from packages
Remove trigger foods from easy reach
Keep unhealthy snacks out of sight
Plan meals and snacks ahead of time
Track what and when you eat
Identify emotional eating triggers
Find non-food ways to cope with stress
Get enough sleep each night
Reduce distractions while eating
Stop eating when you are no longer hungry
Wait 10 to 20 minutes before getting seconds
Keep healthy snacks available
Eat balanced meals instead of restricting too much
Limit sugary drinks and alcohol
Brush your teeth after dinner
Set a regular eating schedule
Seek support from a doctor or dietitian if needed