Personally I pretty much follow the Deanna guidelines regarding food at the computer (I don’t keep it here) and water (always here except when the mug is full of coffee instead).

A couple of things that I find important.
1. Eat breakfast. If you have to skip a meal skip ones later in the day.
2. Get into a routine about when you eat and avoid casual snacking. I do the British afternoon tea and a biscuit thing to break up the time between lunch and dinner but other than that I don’t snack. What I do sometimes do is chew some Xylitol chewing gum which has practically no calories and which helps make the water a bit nicer to drink.

Now when I face a “normal” sized dinner plate loaded with food I have a hard time imagining eating that much. My definitions of portion size have just completely changed. I can attest that it really can alter your outlook on food.

Even when I try to put an appropriate amount of food on a large plate, though, I often still end up taking too much and having to leave some behind. It’s hard not to feel like you’re supposed to fill the plate. And I’m one of those people who were so sternly taught to take all you want, but eat all you take! It really is hard to move past that.

Elizabeth: I love sparkling water, too. I always enjoy when I remember to keep it around.

Robert: I think it does make sense to consider alcohol a junk food–you certainly have to plan for the extra calories if you want it!

B. Burbin: I’ve seen the study about plate size too. I think it’s just extraordinarily difficult for many people to realize when they’ve had enough, because so many have been taught to eat past that point.

On that note, Food Network’s Food Detectives had a bit where they did a test to see whether plate size at a buffet changed how much you ate. It appears that you do perceive empty plate space as a smaller meal, so you try to fill up your plate. And then you eat it. So unless you’re a culinary student with beautiful presentations, try getting a smaller set of dishes so that you unconsciously serve yourself less food.

Another thought that might be helpful: What qualifies as junk food? There are certainly some things that are generally accepted as junk food (chips, soda, candy, etc.), but expanding that definition to include more foods and drinks will make a big difference.

For example, it is most certainly beneficial to consider alcohol to be a junk food and treat it as such (limiting quantity, not always having it the house, consuming small portions, etc.).

…cross-stitched, framed, and hung above the dining room table.