These tips will not only keep you trim but they will make eating more pleasurable.

   PAY ATTENTION TO YOUR EATING BEHAVIORS

—Keep a food journal of what you eat, when you eat, where you eat and how you feel.

--Identify situations that cause you to eat and concentrate on changing them.

--Think of activities that could take the place of eating like exercise, calling a friend, working on a hobby or gardening.

   MAKE EATING A SINGLE ACTIVITY

--Don’t do other activities when eating except talking. Avoid TV, reading or writing.

--Try to eat only when you are sitting down.

--Eat only in appropriate places like the kitchen, dining room or a restaurant.

   SLOW DOWN WHILE YOU’RE EATING

--Take at least 20 minutes to eat a meal.

--Cut foods up into small bite-size pieces.

--Chew your food slowly and swallow before your take another bite.

--Take sips of water between bites.

   AVOID THE CLEAN PLATE SYNDROME

--Plan to leave food on your plate at the end of each meal.

--Serve food from the pot, not family style so extra food is not on the table.

--Clean the table right after you finish eating.

--Wrap up leftovers immediately so they won’t tempt you.

   DECREASE YOUR SERVING SIZE (Except for salads, fruits and vegetables)

--Spread food out on your plate.

--Practice saying the words "no thank you" to seconds.

--Use a smaller plate so it looks fuller.

--Incorporate many low-calorie foods such as vegetable soup, salad, vegetables and fruit for dessert.

--Think about the uncomfortable feeling of overeating. This can help limit food intake.

   MAKE YOUR MEALS ATTRACTIVE

--Garnish foods.

--Try experimenting with different herbs and spices.

--Use your good dishes, glasses and flatware.

--Put flowers on the table.

   AVOID PROBLEM FOODS

--Don’t bring problem foods into the house.

--If problem foods are around, put them out of sight, in hard-to-get-to places or in containers you can’t see through.

--Have acceptable foods on hand and readily available.

--Don’t buy easy-to-snack-on foods

   REWARD YOURSELF, BUT NEVER WITH FOOD

--Imagine yourself thinner.

--Think of special treats for yourself, like a new outfit, tape, CD, or book.

—Reward yourself frequently, for every pound lost, every week of exercise, basically anytime you do something right.

--Say positive statements to yourself everyday.