Do you remember that last time when you stuffed yourself with fatty and sugary foods and then were totally ashamed of yourself? Remember that guilt and regret that you felt afterwards? Then these tips are for you. They'll help you avoid overeating and form healthy eating habits. Stop and ask yourself "Am I hungry?" Use an internal "Stuffed to Starving" scale to check whether you want to eat because you're hungry or if you are just bored and craving something. If it's difficult for you to determine your hunger level, you can use your clock. Stick to eating every 3-5 hours and only use fruits and other healthy foods to snack.

Another tip - eat breakfast.  Numerous studies show that people who skip breakfast tend to eat bigger meals over the course of the day. The hungrier you feel before lunch, the more chances are that you'll overeat. Make it a habit to eat no less than 250 calories for breakfast.

You need to add more protein and fiber to your diet. Here's the deal – fiber and protein will make you feel full faster and longer. Add more egg whites, chicken and tuna into your meals and snack with apples and carrots.

Don't be too strict with yourself. Don't divide food into "good" and "bad," it's just food and eating it doesn't make you a bad person. If you completely ban certain foods, chances are high that you'll think about them all the time and eventually overeat them. So it's better to allow yourself little treats from time to time, but in moderate amounts. This advice is helpful for those who overeat from time to time. However, if you feel that you cannot control it, you find that a particular high-calorie food is connected with your emotions and is the only thing that comforts you, you should seek professional help.