Sit to eat and be focused entirely on eating for the whole meal. Take breaks between mouthfuls, between servings and between courses. This helps you to notice the food filling you up. Serve food on small crockery, the smaller your plate, bowl and cup, the more easily satisfied your appetite will be with less food. Same goes for cutlery, choose small forks and spoons and chopsticks. These are excellent to ease appetite. Think before you bite. Consider everything you eat, deep-fried food smells good, and you may think ‘That would taste good!’ But if you pause, you remember what you feel like after you eat and it no longer looks so tasty. Sniff and walk. If a fatty tempting scent attracts you, keep walking. The body responds to smells rapidly and moves on just as quickly. Shop for healthy food and keep healthy snacks on hand. Do not eat on the move. Ever.