9. Stay busy.
“Find an engaging, mindful activity that doesn’t involve food,” advises O’Connor. “Finish cleaning up after dinner, then get out of the kitchen. If you’ve got a family, play a board game. Or if you are solo, read a book. Partake in a hobby you find relaxing.” The thing you probably shouldn’t do is plant yourself in front of the TV: “Television has been shown to stimulate overeating,” Ifland points out.
10. Pay attention to emotional triggers.
“If you are an emotional eater, work on developing non-food related ways to respond to your triggers—like stress,” says O’Connor. “It won’t happen overnight but it’s something you can achieve with time and practice.” She recommends keeping a diary to record your mood and what you’re eating so you can spot patterns. “Do a guided meditation, practice yoga, or set up a relaxing bath if by the end of the day you are feeling uptight, anxious or overwhelmed,” O’Connor adds.