Do you remember the popular book Dress for Success? In it, John Molloy suggested dressing at the level you most aspired to work up to in your company.

Taking a similar approach, if you want to be lean, eat like the lean do. Here are some tips which will help you achieve healthier lifestyle eating habits.

TIP 1 When you're eating, just eat. Other than casual conversation, focus on the food. To often we read the newspaper, sort and read the mail, talk on the phone or watch TV, missing out on the pleasures of eating. We also tend to miss the cue from our brain saying "I’m done, full, please stop!"

So, except for conversation at meals, don't do anything else when you eat. Put the paper down, turn off the TV, save the food or the phone call for later (another conscious choice). I've also found this prevents grease stains from showing up on letters and envelopes, not to mention driving with two hands.

I was recently merging with traffic onto an expressway. As the two lanes merged, I watched the car next to me inching up. The two women in the next car were apparently on lunch. The driver switched hands expertly back and forth as she ate and drank a jumbo pop (OK, that's an assumption -- it was a humungous pop cup), fries and a Big Mac.

She talked excitedly with her friend (probably office politics or weekend updates). I wondered if she enjoyed or even tasted any of her 1500 calories or 81 grams of fat. (The average amount a woman should eat would be approximately 60 grams a day.) If you're going to splurge, make sure it's worth it. Taste and enjoy those nutrient poor calorie, rich foods. (I better stop here.)

TIP 2 Consciously slow down and eat your first few bites slowly, look at the food, smell it. Experience it!

TIP 3 Ask yourself what food groups, vitamins and minerals this meal will supply. Recently, I suggested this question to a client who looked at me amazed and said, "I never thought of it that way, I've always eaten whatever I felt in the mood for."

TIP 4 Wait 10-15 minutes before having second helpings. If you are full remove your plate from the table (or have the waitress remove it) to save you from picking at food. Every extra bite adds more calories and adds to the uncomfortable full feeling.

TIP 5 Don't eat off kids' plates. Get rid of the guilt or get a dog.

TIP 6 Only eat in one or two designated spots in your house. Otherwise, you may find yourself nibbling on the couch, in bed, at your desk, on the porch, etc.

TIP 7 Consciously choose your serving size; preferably not "the whole bag or box."

TIP 8 If you have any say-so, a calm environment for eating is best. Fast paced, loud music, TV's, rushing, anxious people increase the amount and speed at which we eat.

TIP 9 Ask "Why am I eating this?" H.A.L.T. If you are hungry, angry, lonely or tired take care of that need. If you're hungry -- eat.

CALL US: 888.LIF.WALK

Kate is a senior partner with CLC, Inc.