Include two fruits or vegetables in every meal or snack. You'll feel fuller and cut back on calories from other foods.

Eat breakfast. You'll be less likely to overeat later in the day.

Snack every four hours (try oranges, apples, pretzels, string cheese).

Eat at regular intervals.

Know your portions: 1/2 cup of rice is the size of your fist, an ounce of cheese is a large marble; a 3-ounce serving of meat is a deck of cards.  Divide your plate: 3/4 with vegetables, grains, beans and fruit; 1/4 with extra-lean meat or low-fat dairy products.

Make room for cravings. Have a cookie now and then; just drop something else that day.

Drink water--a glass every one to two hours will keep you full.

Eat slowly.

Cut 100 calories a day (replace that candy bar with an orange and banana) and lose a pound a month.

Buy pre-cut fruit and veggies: You'll be more likely to munch on them for a snack or make a salad for dinner.

Go for the less processed food (potato versus chips, whole-wheat bread over doughnuts.)

Don't eat on automatic pilot (i.e. tasting while cooking, noshing from the serving bowl.)

Limit alcohol to special occasions. Not only is it highly caloric, but it also stimulates appetite and obliterates willpower.

Brush your teeth after eating.

Eat beans: add a handful to salads and soups to curb hunger pangs longer.

Sweeten with spice. Add spices like cinnamon and vanilla to desserts versus sugar.

Try a new food each day. The flavor will save you from dietary boredom (add mangos to a chicken dish, jalapeno relish to your sandwich, winter pears to salad.)

Go spicy. Get a hot flavor boost with chilies, salsa and curry instead of by overeating. Don't even open the menu.

Resist temptation by just ordering the steamed veggies or something else low-fat like a grilled chicken salad or a soup and salad combo.

Try an herbal supplement to help curb your appetite and give you more energy.