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If you need to have your dressing on the side, or your stir-fry done with broth instead of oil, etc. just ask for it!
Most restaurants are in the business of keeping their customers happy, and will comply with any reasonable request.
Eat raw carrots with 1-2 tbsp of salsa. Its only 10 calories for 2tbsp and its really good! it gives you flavour without worrying about eating creamy dips or dressings that are full of empty calories!
If I eat a sandwich I mash an avocado and use it a spread instead of mayonnaise. Granted avocados are high in fat (healthy fat) but they are much lower than mayonnaise and the avocados have nutritional value.
We've all heard the old trick of eating before grocery shopping, to minimize the tendency to buy foods on impulse. I couple that trick with chewing sugarless gum when I shop. It further reduces my urge to grab snack foods or things not on my shopping list, because my taste buds feel satisfied.
A few months ago, I had purchased a bag of Ghirardelli chocolate squares for those emergencies. It is a miracle it hasn't been emptied a few weeks ago.
Plan your meals & snacks ahead of time. And do as much pre -prep as you can. Wash & cut up veggies. Weigh &/or measure out servings. Freeze what you can.
Don't get stuck in a rut by buying the same old fruit and veg each week. I buy a mixed organic fruit and veg box from my local supplier, which means that I am forced to try all sorts of new fruit and veg that I wouldn't necessarily choose from the grocery store.
Cutting down on the things you usually indulge in, reducing it a bit every time helps.
I FILL 8 BOTTLES OF WATER AND DRINK THEM BEFORE 7 PM
THAT WAY I GHET ALL EIGHT GLASSES A DAY
Make a point of always having a glass of water in front of you, no matter what task. You are more likely to reach for the easily attainable water than get up and go to the fridge for something to snack on.