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1. Brush away the urge. If after-dinner munching is your weakness, brush your teeth immediately after dinner. This acts as a signal that that your eating is over for the day. Toothpaste also alters the flavour of food, so it doesn`t taste so good.
2. Turn in instead of giving in. To beat those late night cravings, go to bed a little earlier. Don`t stay up late until you feel hungry again.
3. Steep into evening. Feeling tired after work and anticipating the evening`s chores can make you anxious, tense, and head straight for the refrigerator. Instead, fix yourself a cup of tea. Then relax on the couch for about half and hour. Then get to work. You feel relaxed and it keeps you off the munchies.
4. Grab a magazine. Whenever the craving beckons, pick up a magazine or newspaper. Read. If you still feel hungry after 15 minutes, then eat. You will find that most of the time, you will read for an hour or so and not even realise it. And by the end of that you`re not even hungry anymore.
5. Follow the beat. Bingeing could be your way of dealing with a work crisis, a fight with a loved one or anything else that makes you feel bad. Instead of heading to your usual fat food place, try a salad bar and then the gym.
6. Carry a pen. Instead of turning your stress into feeding, try writing about it. You will find that your desire to eat is gone. Keeping a diary can be a no-cal stress buster.
7. Talk yourself thin. Announce your intentions. You will find that the support you get will be unbelievable - support from husband. family, friends, co-workers etc.
8. Dial a friend. Whenever you feel like eating, call a friend. Make her talk you through it and stick to your plan.
9. Be your own coach. Remember, ``Winning isn`t everything. It`s the only thing.`` You have to think like a winner to become one.
10. Reward yourself. Celebrate every victory. Every time you reach one of your goals, reward yourself with a massage, a bubble bath, or a book, not a heavy lunch.