1. First, listen to your body and learn the difference between physical hunger and mindless snacking. In the former, your stomach growls and you begin to feel lightheaded. In the latter, you eat because you’re bored, to give yourself an emotional boost, or to calm yourself down.
2. Eat slowly, listen to your body, and decide to stop when you’ve had enough. Make that a habit, instead of always eating.
3. Don’t have food around when you’re sitting mindlessly in front of the TV. If you have to do something to relieve the boredom, then go on tumblr, or send some texts to friends.
4. Don’t say “no” to food you love as you will start to crave for foods or snacks that are forbidden or framed as being “bad”.
5. Also, exerting self-control for too long can lead to bingeing. So, allow yourself a snack at times – but limit what you have.
6. Decide to only eat at the table, from a plate. Don’t eat straight from a packet or an ice cream container. Also, don’t eat on the sofa, in your bedroom, or while standing. If you implement that change then it will really make a difference.
7. Look for patterns and connections that highlight when you’re weak and vulnerable to over-eating. Simply noticing these patterns can help you, in advance, to brain storm different strategies to bolster your defenses.
8. Related to that, identify the triggers that make you reach for food and deal with the issues – instead of masking them.