1. The Water Habit.
Drink a tall glass of water immediately before each of your three daily meals. Besides hydrating you, this fills your stomach and reduces your appetite.
2. The Slow Habit.
Set your fork or spoon down on the table after each bite. This slows down your eating and causes you to enjoy a meal more while actually consuming less.
3. The Half Habit.
Prepare or order whatever meal you want, but only eat half of it. If you are eating out, share your meal with your spouse, friend or take half of it home. If you are eating at home, eat exactly half of your normal portions.
4. The Snack Habit.
Only snack on fruit or vegetables. Except for your three meals, do not eat anything unless it is a fruit or vegetable.
5. The Move Habit.
Devote 20 minutes a day to some kind of aerobic exercise that doubles your normal heart rate. It can be something as simple as a brisk walk, a treadmill or a stationary bike, but do it every day.