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Like spare change and catchy lyrics, bad eating habits are easy to pick up and nearly impossible to shake. Especially if you’ve practiced them at every meal since you were a kid. To help you overcome your table tics, we’ve rounded up expert advice on how to quit wolfing down your food and sidestep other diet pitfalls. Follow it, and you may end up with a new habit: buying all of your clothes in a smaller size.

Rushing Through Your Meal

New habit: Hitting the brakes. In a study, women who were asked to eat quickly consumed more food (and in less time) than those who were told to eat slowly. The reason? When you pace yourself, your brain has more time to register fullness and tell you to stop eating.

Try this: Count your chews. The women in the study who were told to slow down chewed each bite 15 to 20 times and paused before taking the next bite.

Eating While You Sort Mail, Shop Online…

New habit: Meditating on your meal. Researchers at the Food and Brand Lab at Cornell University studied mealtime multitasking and found that most people underestimate how much they eat by 30 to 50 percent if they’re distracted.

Try this: Measure your food up front. People are significantly more aware of how much they’re eating when they pay close attention to their serving sizes, says Brian Wansink, Ph.D., director of Cornell’s Food and Brand Lab. So before you zone out in front of the tube with a plate of stir-fry, scoop out just half a cup of rice rather than piling a heaping mound onto your dish.

Eating When You’re Stressed or Bored

New habit: Noshing only when you’re hungry. Having a high-carb snack when you’re feeling anxious will produce a tension-relieving serotonin rush, says Joan Salge Blake, R.D., a nutrition professor at Boston University. Problem is, it will be followed by a blood sugar crash that will leave you craving more.

Try this: Keep a clear container on your desk. Every time you resist buying a snack, put money into the box, Blake says. The growing pile of dough will be a reminder that you can overpower those urges. When you have enough money saved, use the cash to splurge on a nonfood reward like a facial or a new bag.

Cleaning Your Plate

New habit: Leaving half of your meal behind. Studies show that when it comes to chowing down, Americans rely on external cues (“Is the plate clean?”) instead of internal ones (“Am I still hungry?”). In his studies, Wansink found that even when he served mushy pasta in watered-down sauce, people still ate every last morsel. To make matters worse, in recent years the average plate size has grown by two inches in diameter.

Try this: Split an entree with your date. Or order appetizer-size portions, or have half of your meal wrapped up before you dig in so you’ll avoid temptation entirely. Research shows that just seeing and smelling food can trigger the release of hormones that make your tummy growl, even if you aren’t actually hungry.

Always Having Meat As Your Main Course

New habit: Using meat as a garnish. Cut back on your carnivorous ways and you’ll cut back on total calories as well. Blake’s rule: Eat twice as much produce as meat at any given meal. (Think veggie stir-fry with a few chicken strips, or a big salad with a small piece of beef.)

Try this: Treat veggies like meat— marinate, season, and grill them—and you can enjoy the same flavors that come with a juicy steak. Or designate one day a week for a meat main course and cut back on the other six.