1. Starving is self-defeating: The fastest way to lose a few pounds is to cut down on calories. But, eating too little can be counterproductive, not to mention unhealthy. "Not consuming enough calories during the day could lead to increased cravings for high-fat or high-sugar foods," says Suzanne Farrell, MS, RD, spokesperson for the American Dietetic Association. Make sure you eat at least 1200 calories a day, recommends Kathleen Zelman, director of nutrition for WebMD.com. "When your caloric intake is too low, your body thinks it's starving so your metabolism slows down, to conserve calories," she explains

2. Liquid calories count: Beverages—alcoholic or not—have lots of hidden calories. "Cocktails, sodas, even juices can have high caloric content," warns Zelman. Her recommendations: Avoid sweet or cream-based cocktails and opt for lite versions whenever possible; use low-fat rather than whole milk or cream in your coffee; and eat fruit instead of drinking fruit juices. "Fruit has fiber, which fills you up and is more satisfying than juice," notes Zelman.

3. Start the day right with breakfast: "Going without food for several hours could lead to low blood sugar, making you more likely to binge," warns Zelman. So, grab a bite in the morning. Go for a combo of protein and whole grains. "I recommend a hard-boiled egg, whole wheat toast, and fresh fruit, or high-fiber cereal with low-fat milk and a banana," says Farrell. You want something satisfying enough to get you through the next few hours.

4. Be conscious of what you consume: You'd be amazed at the amount of calories you inhale when you're nibbling while staring in the fridge; tasting what you're cooking for dinner; picking the leftovers off your kid's plate. "I call it mindless eating or eating amnesia," says Zelman. "You don't realize how much you've consumed." That doesn't mean you can't snack; just be more aware of when you do eat.

5. Don't hoover your food: Scarfing down your meals causes you to overeat eat because your brain doesn't register you're full until after you've overdone it. "Sit down, chew your food slowly, and eliminate distractions so you're concentrating on what you're eating," suggests Zelman. That means no dinners in front of the TV. Make each meal—and snack—count.

6. Avoid the clean-plate club: It's not too difficult when you're preparing your own meals, but it's easy to dig in too far when you go out to eat. "Cut your food in half and have it packed to go at the beginning of your meal so you won't be tempted to start picking at the leftovers," says Zelman

7. Try to control your emo eating: "Food doesn't help you cope," says Zelman. In fact, it usually exacerbates your situation. "You'll only feel worse after you've indulged. Instead, try to cope by doing something physical—not food-focused. That will make you feel better."

8. All food groups are good: Despite some recent diet trends, it's not a good idea to completely forego one food group. "There are different nutrients you need from each group," says Zelman. Try to incorporate foods from at least three of the groups in each meal, recommends Farrell. "Breakfast, lunch, and dinner should have a combination of carbs, protein, and fiber," she says. "To avoid becoming overly hungry, try to eat every three to four hours, having healthy snacks in-between meals."

9. Rehab your unhealthy rituals: "Take a good look at your eating habits, and see if you can make minor improvements," suggests Zelman. Skip the cream and use skim milk in your coffee; go for frozen yogurt instead of regular ice cream. Making healthier substitutions is an easy, pain-free way to eat healthier.

10. Cravings won't kill you: "Women especially tend to get food cravings, particularly during certain times of the month," says Zelman. "If you don't give in, you'll keep eating other things, but you'll never be satisfied." So watch out for portion size. It's okay to have a small piece of chocolate, not a whole cake. If you need something salty, try baked chips instead of fried. And if you fall off the wagon, simply get back on. "Eating healthy means constant vigilance," notes Zelman. "You don't have to be perfect; that will make you crazy. The key is moderation."