[eukaryote]

1) Before eating a snack in the evening, ask yourself "Am I tired, thirsty or hungry?"

If you are tired, go to bed.

If you are thirsty, drink some water.

If you are hungry, eat a small amount (20g) of lean meat, cheese or nuts and leave the kitchen immediately.

2) Gradually cut all sweet food and drink from your diet. This will re-adjust your taste buds for a healthier diet, and you won't even notice.