Develop Calorie Awareness. You can learn to do this quickly simply by checking the back labels on food packages for the number of servings and the calories per serving. Calorie awareness means you don't have to count calories because you'll know how to choose foods that are within your burn rate goals and needs. It's a simple method you can use the rest of your life to give you the freedom of choosing (and eating) your menu.

What you drink has an impact on how full you feel, and nothing does the job better than water . (Please see our separate article on water—and how important it is to your general health and well-being.)

When you do choose something other than water, don't overlook the calories that you drink . Sodas, juices, alcoholic beverages and coffee drinks contain a lot of calories. Blended coffee drinks and ice-blended juice drinks can have more than 1200 calories! A Tufts University study showed that 2/3 of the Americans in that study drank enough soda and/or sweet drinks to provide more of their daily calories than food did!

Keep tempting foods out of sight and inconvenient to get to at work. A Cornell University study of women office workers showed that if bowls of chocolate kisses were kept in clearly visible open locations, the women ate 2.2 more candies than when the dishes were covered and placed 6 ½ feet away. Now 2.2 candies doesn't seem like a lot but that's 275 extra calories per 5-day work week. And it does add up!

Don't leave candy, cake & high calorie foods out in your home . If you need to have them on hand for special occasions, put them out of sight until your guests arrive.

Use smaller plates, put food on the plates and then serve the meals . A study published in University Research showed that when more food is put on people's plates, they eat more. The message? When we see more, we eat more. If it's convenient to reach or get to, or if it goes on our plate, then we eat more.

Want to be less tempted and more successful?

Try to avoid surrounding yourself with foods that are too tempting and don't support your goals.

Go to your frig and your pantry and throw away the foods that you over-eat when you're stressed or bored, the foods you know are unhealthy choices!

Don't buy foods that are too tempting: if it's not in your cart, it's not on the check-out counter, it's not in your home, and it's not in your mouth!