Whole-grain cereal with skim milk or a fruit and kefir smoothie will fill you up so you're less likely to eat impulsively later in the day.
Beware of hidden calories.
Alcohol, soda, candies, and cream and sugar in coffee can quickly add up to extra pounds.
Eight to 10 glasses of water each day will make you feel more full, plus help flush waste out of your system.
Drive yourself to distraction.
Instead of snacking unnecessarily, call a friend, play the piano, or get out of the house.
The Calorie Control Council (www.caloriecontrol.org) features an online calorie counter and meter to determine your optimal caloric intake and exercise requirements.
Practice mindful eating.
Write down what you eat in a food diary to avoid mindless noshing and to keep track of your total daily intake.
Keep temptations at bay.
Keep high-calorie snacks out of your house and workplace.
Teach yourself to eat less.
Serve yourself smaller portions and choose raw fruits and vegetables that take longer to chew (it takes 20 minutes to feel full).
Weigh yourself regularly.
You'll be more conscientious about what you eat if you're aware of your weight.
Experts agree that exercise (30 to 60 minutes daily) is essential for weight control.