Make bad habits harder. Make good habits easier.
An example for making bad habits harder is to buy single serve portions, delete apps that distract you, use smaller plates to make your meal look bigger these are all examples on how to make something more difficult or less appealing to want to continue a bad habit. You can also make good habits easier or more appealing to want to stick too such as buying frozen pre chopped fruit and vegetables, having a fruit bowl on the table instead of a cookie jar, cutting up vegetables and using them as snacks to help you achieve your vegetable daily target.
Control your food environment.
Place trigger foods out of sight such as in high cupboards, lockable containers such as Tupper Ware. Buy smaller portion or single packet items to ensure a better way of consuming an appropriate portion size.
Look for the que that starts the bad habit and replace it with a new routine.
An example could be instead of post dinner eating choose to brush your teeth and remove yourself from the kitchen. Or develop a 20-minute post meal window where you wait and distract yourself before reaching for more food when potently not really wanting or needing it.
Planning ahead using the “if then” backup plan.
Planning is great but we also need backup plans. For example, if I get called into a late work meeting then I will know that I can make a quick meal of canned soup, eggs on toast, a whey protein smoothie or yoghurt and fruit as examples. Knowing what to do when things don't go 100% to plan is important.
Mindset. Turn “I have to” into “I want to” or “I choose to”.
Remember you are always in control of yourself and your own decisions. If you have chosen to lose weight and therefore have to be more selective around your food choices that is the choice you want or choose. Knowing why you're doing it will help your mindset alter towards I want to do this or I'm choosing to do this.
Plan your indulgences.
A life without indulgences would be very boring. You don't need to go completely without them, but you want to enjoy them in a mindfully and enjoyable way. Plan them into your diet knowing how much of them you will have, when you will have them, and what environment you'll be in when you have them.