1. Get your protein. Research shows that protein-rich foods such as fish, chicken, low-fat dairy, and lean meats can increase satiety, meaning they help you feel full longer. “Eat them with every meal, especially breakfast, to curb the urge to snack all day long,” says Young.
  2. Eat early. Have breakfast, even if it’s simply oatmeal or a hard-boiled egg. It jump-starts your metabolism and prevents late-day bingeing. Studies have found that dieters are most successful at weight loss when they start their day with a meal. (Check out these 8 Healthy Breakfast Ideas.) 3. Get a “hand-le” on portions. “Most of us eat too much—period. To lose weight, you have to eat proper portions,” says Young. Use your hand to measure.

Meat, fish, poultry: 3 ounces = palm of your handMixed nuts: 1/4 cup = 1 layer on your palmCereal or popcorn: 1 cup = 2 cupped handsCooked pasta: 1/2 cup = 1 rounded handfulCheese: 1 ounce = 1 thumbButter or oil: 1/2 teaspoon = 1 fingertip