Always put food on a plate

Always put food on a plate, a real plate, not a paper plate, and eat at the table. You'll be amazed at how much food you consume away from meal times or on the run. It's easy to down a bag of potato chips eating in front of the TV. Or you're hungry so you grab a leftover chicken leg and eat it over the sink. You're late for work so you reach for a donut to have with your latte as you drive.

Don't eat unless you're sitting down at the table with a plate in front of you. You'll feel silly putting chips and dip on a lunch plate, so silly you probably won't do it. Putting all the food on plates and eating at the table makes you aware of how much you're eating and when. Seeing all the dirty plates in the sink can motivate you not to eat.