9 Strategies for Weight-Loss Success

Certain cues, from stress to watching television, may stimulate unhealthy eating (often called triggers). In some cases, you can avoid those cues: don't go to that Mexican restaurant where you always eat too many chips, for example. For situations that can't be avoided, such as a business lunch or an argument with your spouse, plan strategies ahead for new ways to respond. If you track the situations surrounding your overeating in your food diary, you can more easily determine the cues you need to be aware of.

Change the way you go about eating. There are a variety of tricks—from using a smaller plate to drinking a full glass of water before meals—that can help you eat less. Try being more mindful about eating, which includes chewing more slowly, savoring your food and limiting distractions such as television or eating on the run.

Control your portions. The steady growth of food portion sizes served both in restaurants and at home has encouraged the overeating that is fueling the obesity epidemic in the United States, according to a survey by the American Institute for Cancer Research.

When dining out, try to take home at least half of your dish. If you have trouble withstanding temptation, ask your waiter to box half the portion before it comes to your table.

When eating at home, serve your plate and leave the remaining food in the kitchen; do not place it on the table. Half of your plate should be filled with vegetables, one quarter with a protein and one quarter with whole grains.