If you find yourself at a restaurant and you’re not hungry, don’t eat. The second you put anything in your mouth, you make yourself hungrier. Order iced tea, coffee, Diet Coke, as much non-caloric beverage as you can drink. Eating triggers the release of insulin, which triggers more eating. It’s always easier to eat nothing than to eat a little. Non-caloric liquids are fine, they do not trigger eating. But even a salad without dressing, or a clear soup, can trigger hunger and feeding frenzy. If you’re not hungry, don’t eat. Eating even a little, makes you hungry.