At home, watch the portions you take to the couch with you—you can eat up to 40 percent more food in front of the television. And an Australian study found that people who munched in front of the TV ended up eating more at their next meal.
"Always save grocery shopping for when you're in a good mood. This will keep you in the produce section and out of the ice cream isle. Planning ahead will help keep you focused on what your body needs, not what it thinks it wants.
If you feel an eating episode coming on, fill up on protein—it tells the hypothalamus in your brain that you're satisfied. Keep a package of protein-powered nuts at your desk for when you want to quickly reduce your appetite.