The Strategy: Control Your Environment
You plan to use sheer willpower during large family dinners.
Tricks to Try
Eat with a small group when you can. One study found that dining with six or more people can cause you to eat 76 percent more, most likely because the meal can last so long. (After an hour of staring at the stuffing, you’re more likely to have seconds.) At a big sit-down supper, be the last one to start and the second one to stop eating.
Sit next to a fellow healthy eater (there’s strength in numbers). Or sidle up to that uncle who eats slowly, so his pace can slow yours.
Wait for all the food to be on the table before making your selections. People who make their choices all at once eat about 14 percent less than do those who keep refilling when each plate is passed.
Keep visual evidence around of what you’ve consumed so you don’t forget. Leave an empty bottle of wine or beer in view and you’ll be less tempted to drink more.