Outwit Your Appetite

Most people are guilty of driving, watching TV, or reading while noshing on something. "When we multitask with food we consume more without realizing it and sacrifice a feeling of satisfaction," says Susan Albers, PsyD, a psychologist at the Cleveland Clinic Women's Health Center in Wooster, Ohio, and author of Eating Mindfully (New Harbinger Publications).

"No matter how busy you are, find a distraction-free spot to sit and eat," suggests Albers. Make a habit of taking one mindful bite at the beginning of each meal and then putting your utensil down. This serves as a speed bump and slows the pace of the entire meal. For a similar effect, ditch your fork and knife for chopsticks, no matter what type of cuisine you're having. And if you can't avoid eating while doing something else, pre-portion your food and tell yourself, "No seconds."