- count calories. track absolutely everything you eat, down to the last bite. this will make you aware of how much you are eating that you aren't even noticing.
- there is a nutrition forum here
- repeat: "Hunger is the feeling fat makes as it leaves my body"
- don't eat in front of the computer / tv / book. attend to your eating.
- when you finish your meal, you are done. clean up, brush your teeth. if you find yourself in the kitchen again, step away.


good luck!