Here’s a little “trick” we read about in our sister publication, HealthyWoman from Bottom Line. When you cut up food before eating it—whether it’s a muffin, a turkey burger or an apple—it seems more plentiful and you may end up eating less of it. Researchers from Arizona State University found that not only did study participants eat less of the cut-up food, but they also ate less of their next big meal. Cutting up food and eating it in pieces seems to really satisfy the appetite.

Food cravings are similar to cravings for drugs and alcohol, studies tell us. All these cravings activate the same reward circuits in the brain. So what do you do if you really have to have that potato chip or French fry—but you know better? Try this: Rather than saying, “I won’t eat this” (which probably won’t work), tell yourself, “I might not eat this”—and then put off the decision for, say, 10 minutes…15 minutes… or a half-hour if you can. Why this helps: The longer you delay satisfying the craving, the weaker the urge becomes—and when that 15 minutes or so is up, you might not need that unhealthful bite after all.

Sometimes we eat because it’s the time of day we always eat. Sometimes we eat because we have nothing else to do...or our brains are telling us we’re hungry. But what about our stomachs? Do a little experiment. Before you eat your next meal or snack, stop yourself—and focus on how hungry you really are. You might find that you are not really hungry. Wait another 20 or 30 minutes—and focus on your hunger again. The more you practice, the more you’ll be in touch with your appetite. You might find that you haven’t even felt real hunger in a long time. Best of all: Food tastes much better and is much more satisfying when you’re truly hungry.