1. Every day isn’t a special occasion. Office doughnuts, a decadent restaurant meal, cake at a friend’s birthday party. These events happen so regularly that it’s easy to justify any day as splurge-worthy. While occasional treats are must-haves, your diet as a whole is what keeps your weight steady, says Heiser. So choose your treats wisely and cut out the rest. Maybe split a crème brûlée with your husband on date night, but pass on the cookies at the meeting during the day. Or celebrate your birthday with cake, but not everyone’s.
2. Talk—a lot—over dinner. Yes, you’re at the table to eat, but you’re also there to catch up with your fellow diners, so make them the star of the show. The gabfest can slow you down so you naturally eat less. In one study in The Journal of Clinical Endocrinology & Metabolism, researchers asked people to consume a bowl of ice cream in five or 30 minutes. Those who enjoyed it slowly excreted more of the “stop eating” gut hormone called peptide YY and reported feeling fuller. So relish the lasagna, but love the company more.