You can feed goldfish 18 times a day and they'll still gorge - in fact, they'll keep eating until they burst. Where are we going with this? People, like goldfish, will eat even if they don't need to. Certain situations - a friend's party or dinner at your favourite restaurant - entice you to eat regardless of whether you're hungry, says Dr David Levitsky, professor of psychology and nutrition at Cornell University, US. "These situations stimulate all your senses," he says. "You're setting yourself up to binge." Luckily, you're not a goldfish. Just recognise when you're treading troubled waters and fish yourself out with these smart strategies.

Relaxing at a restaurant with friends

THE TEMPTATION To answer "Hell, yeah!" when the waiter comes over to your table and asks, "Is anyone interested in more drinks or dessert?"
YOUR SALVATION Consider whether you really want to blow another 2000kJ (or more). Then order wisely. "Negotiate with yourself," advises WH weight loss expert, Angela Buntic. "If you really must have dessert, skip the entree and share a dessert with a friend." Or choose a drink that can double as a dessert. While a slice of cheesecake has around 1700kJ, a glass of a sweet dessert wine has more like 700kJ. Try a botrytis semillon (a sweet, fruity wine) or sherry, or opt for a hard liquor combo like a chocolate martini.

Shopping at the health food store

THE TEMPTATION To load up your basket with anything you want. Hey, it's all good for you, right?
YOUR SALVATION Unfortunately, words like "organic", "natural", and "oven-baked", are not synonyms for "eat as much as you want," says dietitian Roberta Anding. "Organic has some standards with regards to pesticides and chemical use, but it does not mean reduced kilojoules or fat." And there are many all-natural foods that are not necessarily healthy for you, cautions Anding - sugar is a prime example. Be sure to check the nutritional info and ingredient labels of whatever you're buying. For instance, when it comes to bread, the key phrase to look for on the package is "100 per cent wholegrain/wheat."

Hanging out at a party

THE TEMPTATION To single-handedly scarf down all the party pies.
YOUR SALVATION Have a bowl of soup before you head out. "This will make sure you don't arrive hungry and in search of finger food," says Buntic. "At the buffet, avoid pastry and deep-fried foods like samosas. Instead, choose pretzels, vegie sticks and sushi. Grab a plate, put your food on it, and don't go back for more." Then keep the conversation going full steam so your mouth stays full of words, not mini quiches.

Working late at the office

THE TEMPTATION To gather all your loose change and empty the vending machine of Violet Crumbles.
YOUR SALVATION Keep a stockpile of fibre-rich snacks in your desk drawer, such as Carman's Deluxe Fruit Muesli Bars. "Fibre, as opposed to an instant sugar rush, takes more time to release glucose into the bloodstream," says Dr Beth Kunkel, nutritionist and food scientist. This will keep you feeling energised and full for longer, plus improve brain function and productivity. If you really can't resist tossing your coins in the machine, pick a 55g Cadbury Dairy Milk Fruit & Nut bar, which at least contains heart-healthy nuts and 4.2g of protein to offset the 1161 kilojoules and 14.6g fat.

Watching TV in your lounge room

THE TEMPTATION To break out the Cookies 'n' Cream. According to a study by the Institute of Neurology in the UK, certain sights, sounds and other stimuli like that plasma screen trigger cravings in the orbitofrontal cortex - the area of the brain related to drive and acquisition - for pleasure-giving substances, even though you finished dinner less than an hour ago.
YOUR SALVATION Break this lips-to-hips habit by training yourself to associate the TV with healthier rituals like lifting weights, opening the mail or painting your toenails. But if Lee Lin Chin really sets your tastebuds on fire, munch on a single-serving snack, such as soy chips, or brew a cup of kilojoule-free green tea. Not only will the liquid fill your stomach; studies have found that catechin polyphenols, (phytochemicals found in green tea which contain 100 times the antioxidant kick of vitamin C), help you burn energy faster.

Feeding your kids dinner

THE TEMPTATION To help clean their plates by polishing off their leftovers.
YOUR SALVATION Walk directly to the bin. Do not pass go. And do not collect 800 extra kilojoules. Anything your kid doesn't finish (and can't eat later) should immediately be thrown away, advises Dr Millie Mattfeldt-Beman, chair of the department of nutrition and dietetics at St Louis University, US. And don't keep junk food in the house for your kids - apart from the fact that it's no good for them, it might tempt you. Instead of Mint Slices, buy snacks high in calcium like chocolate milk, low-fat yoghurt or a reduced-sodium cheese snack like Moo Zoo Cheese Bites. Eating at least 1800 milligrams of calcium a day can block the absorption of up to 335kJ, a University of Tennessee, US, study found.

Spending time with your partner

THE TEMPTATION To work through the entire Domino's menu in one sitting. If he can do it, why can't you?
YOUR SALVATION "Never try to match your partner bite for bite," says Cynthia Sass, co-author of Your Diet is Driving Me Crazy (amazon.com). "It's not fair, but men can afford to consume more kilojoules because they burn more." About 30 per cent more - even at rest. Here's a way to cheat the system: before sitting down with him to demolish that family-size bag of Twisties, have a tablespoon of peanut butter. A US study from the University of Illinois found that people who consumed monounsaturated fats before a meal ate 25 per cent fewer kilojoules than those who didn't. And at mealtimes, make smart choices so you can eat alongside him (and not sulk into your carrot sticks). When you order a pizza, ask for half vegetarian to go with his half Meat Lovers.

Bingers beware

44% Percentage more you'll eat if you get the extra-large box of cinema popcorn instead of large.

93% Percentage by which people who watch between 1 and 2.5 hours of TV per day are more likely to be overweight than those who watch less than 1 hour a day.

30% Percentage more kilojoules heavy drinkers (2.5+ drinks per day) consume than non-drinkers.

840 Number of extra kilojoules you consume on the days you eat fast food. Yep, that's a lot.

7-11pm Time of day most people overeat.

SOURCES: UNIVERSITY OF ILLINOIS FOOD AND BRAND LAB; DEAKIN UNIVERSITY; INTERNATIONAL JOURNAL OF OBESITY; PSYCHOLOGY TODAY; NUTRICISE.COM SURVEY.

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