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[Factor] Eating and drinking [Less] Big portions - measure out small portions of foods like crisps or biscuits from large packs instead of eating straight from the pack (can save 130kcal kcal) Exposure to foods and drinks – to avoid being tempted to by foods you don’t need, try shopping using a list and don’t buy anything not on your list Food variety - restrict yourself to no more than 3 or 4 types of food at a buffet or when sharing with friends Relying on ready-made foods – instead of relying on ready-meals, double the amount when you cook from scratch and keep it in the freezer for when you’re short of time Excessive food restriction - allow a little bit of what you fancy each week instead of banning foods [More] 
Eating slowly – pause between mouthfuls to chew and be aware of the taste of the food Low energy density foods – add extra plant foods to your dinner so that they take up at least two thirds of your plate(could save about 400kcals in one meal by bulking up with veg and starchy foods and reducing higher fat ingredients) Stocking up on healthy foods – keep a supply of healthy snacks like fruit, vegetable sticks, low fat yoghurts or cheese, or high fibre crisp breads Long-term changes to diet – keep changes manageable and plan them into the coming months Regulate food and drink – keep a note of the situations you find difficult eg being tempted to eat fatty foods at parties, and have something low–fat and filling like a soup beforehand (could save about 200kcal)
Behaviour change and obesity - British Nutrition Foundation
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