1. Alcohol: Having alcoholic drinks before your meal often lead to overeating as well as "empty calories".
2. Who Are Your Friends? Identify eating companions who trigger you to overeat or emotionally eat. It may require you to find other social activities with these companions rather than sharing a meal. Ask them to join you shopping, hiking or seeing a holiday show.
3. Be Strong: Assertive behavior may be necessary with people who want you to eat for their sake or because "I made it just for you", "It's only a little piece" or "How often do you get to eat this food"? They may act offended, but remember it's your body and you are in charge. If nothing else works just tell them you are allergic to it!
4. Visualize: Before going out to a meal or a party, imagine yourself only eating what you determine is best and not being tempted by things that you shouldn't eat. If you will be going to a restaurant, practice in advance asking for a doggie-bag and taking half home. Seeing yourself doing this before hand will make the action easier. You then can enjoy the meal twice by having the leftovers again the next day!
5. Split it: When your food first arrives at the table, divide it in half. Make a conscious decision that after you eat half the food you will re-evaluate how you feel, wait five minutes and then decide if you want anymore.
6. Slow Down: If you slow down you will eat less because you will actually begin to notice you are full. Just stop and wait 1/2 a minute between bites.
7. Clear It Away: Have the waiter clear your plate as soon as you know you are through eating.
8. Think Thin: Visualize what a naturally thin person would do before you go to a restaurant, family gathering or party. Imagine yourself behaving in that way, such as socializing rather than eating, drinking club soda or a "lighter" choice cocktail, or helping make sure other people are having fun, rather than sitting in a comfy chair and devouring a full plate of food! When you re-program your brain as if you already think and act like a thin person, your body will follow.
9. Be Choosy: At holidays, weddings, parties and other social gatherings once you see what is on the buffet table, decide to choose five things you really like and eat only those. Prior to going out for the evening, remind yourself you will do this so you don't succumb to all the temptations!
10. Be A Friend: Notice how good it feels to go out with your friends and family and focus on the conversation and companionship as the main event, rather that the eating.
11. Lighten Up: If you know you will be at a party that evening, choose light, small, choices throughout the day. BUT- don't skip meals or you will be ravenous and have low will power when you get to the event.
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