Drink water
People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal
Set realistic goals
One or two pounds a week maximum is doable. Top weight-loss programs advocate stopping after the first ten pounds and maintaining that loss for about six months before trying to lose any more. Reminder: this is the season to gain weight
Build in splurges
If you allow yourself to eat whatever you want for two meals out of every 21, you won’t inflict enough damage to subvert your weight loss. And you’ll feel less deprived.
Count to 10
Studies suggest that the average craving lasts only about ten minutes. So before caving into your urge, set your mental timer for a ten-minute time-out. Use the time to tackle an item on your to-do list; choose one that will give you a sense of accomplishment—and get you out of the kitchen.
Eat more often
People who have kept their weight off for more than a few years tend to eat an average of five times a day. Light, frequent meals curb your appetite, boost your energy, improve your mood and even speed your metabolism, since the process of digestion itself burns calories
Make weekly resolutions
Don’t try to overhaul your diet overnight. If you make too many changes at once, chances are you’ll get frustrated and throw in the towel. Instead, make one change, such as eating at least one piece of fruit daily, every week.
Start with 10 percent
People who start by focusing on achieving just 10 percent of their long-range weight-loss goal may have the best chance of ultimate success. Losing those first pounds yields the biggest health gains, too, since belly fat is usually the first to come off and is the most dangerous.
