Getting Started

Having regular low-calorie snacks throughout the day along with regular smaller meals is a good way to manage your hunger. Plan snacks as part of your overall calories for the day, and avoid eating unplanned calories.

• Try not to sample food while cooking.
• Don't eat unplanned snacks.

  When you're tempted to snack at times that you didn't plan for, substitute a glass of water with lemon, and snack on carrot or celery sticks. Avoid sweetened drinks like sodas, special coffee drinks, energy drinks, and juices. They add a lot of calories.

• Try a different activity.

  When you feel the urge to have an unplanned snack, try an activity that does not involve eating, such as taking a bath, reading a book, or doing a hands-on activity.

• Make dinner the last thing you eat until breakfast.
• Use portion control.

  Measure one portion of a snack into a bowl so you aren't tempted to keep reaching into the box or bag.