1. Use a bigger fork.

According to a study published in the Journal of Consumer Research, diners who eat with big forks (20% bigger than a standard fork) eat less food and leave more on their plates than people who eat with small forks.

2. Use a smaller plate/bowl.

This leads to smaller portions, therefore it’s less likely to overeat.

3. Stalk the perimeter— of the grocery story, that is.

The fresh foods are generally organized around the outer walls, while the inner aisles keep most of the pre-packaged processed foods.

4. Get cookin’!

Being able to control everything from what goes in your food, to the portion size will help SO much. Plus, it tastes so much sweeter when it’s a product of your own work!

5. Get that pantry in order.

First throw out all the junk! Then rearrange whatever is left. Unless you live alone, you might have to keep some not-so-FF friendly items. Put those to the back of the shelves so you aren’t as tempted to grab it. You’ll go for the good stuff first!

6. Chew slowly.

This gives you stomach and brain a chance to communicate, which means you’ll know when you’re full before you overeat.

7. Turn off the TV.

Eating while watching TV is the classic overeating situation. You aren’t really paying attention to what you’re eating, or how much of it, and before you know it, you’re ready to keel over into a food coma.

8. Chew some gum.

(Be sure it’s sugarless!) Keeping your mouth busy while you’re cooking or at a party can keep you from over-nibbling.

9. Call in the subs!

Simple swaps (ie spaghetti squash for noodles, lettuce leaf for taco tortilla) can really help make a difference.

10. Pre-meal warm-up.

Having a little snack before your main meal will take the edge off so you’re not as ravenous and prone to overeating, or giving into temptation you know is a momentum killer. (ahem, bread basket.)