Catherine's Cloud in the Sky!

11. Increase your a-peel

Speaking of fiber, a lot of it's in the peel, whether it's potatoes, apples, or pears. Even oranges — don't eat the whole peel, but keep the pith, that white stringy stuff; it's packed with flavonoids. More nutrients, more fiber, less labor.

12. Drink with your dominant hand

If you're circulating at a party, Rolls suggests keeping your glass in the hand you eat with. If you're drinking with it, you can't eat with it, can you?

13. Plate it

Whatever it is, don't eat it out of the container and don't bring the container to the couch. "Part of satiety is visual," Anding says. "Your brain actually has to see the food on the plate, and when you reach into the jar, or the box, or the bag, you don't see it." If it's worth eating, put it on a plate. Eat what's there, then stop.

14. Keep your hands busy

Find a way other than food to work off your nervous energy. "It's behavior modification," Anding says. "Instead of grabbing a bag of chips, you pick up your knitting. Art works, woodworking works — anything that occupies your hands."

15. Take 10

When your mind strays from your desk to the vending machine, it could be hunger — or it could be boredom or irritation with your boss. If you're still thinking about snacking 10 minutes later, then you're probably hungry. Think of it as a chance to have one of the nine servings of fruits and vegetables you need each day.

16. Go out for ice cream

Or an eclair. Or even guacamole and chips. Just go out. Don't keep your danger foods in the house. You can't eat half of a carton of ice cream that's not there.

17. Start with salad

It's the holy grail of dieting — eat less by eating more. Rolls's research has found that eating a salad as a first course decreased total lunch calories by 12%. Avoid the croutons and creamy dressings, which have the opposite effect.

18. Just scrape by

Always order your bagel or burger with a plastic knife. Use it to scrape off the excess cream cheese and mayo. You could shave off as many as half the calories.

19. Send back the bread

All it takes is a wave of the hand, a smile, and a "No, thank you."

20. Go crazy — sometimes

Deprivation won't make you thin — or happy. Designate a meal or two a week when you can eat absolutely anything you want.