Answer to #4:
Cut the size of your meal by at least ½ and in some cases split it into thirds. The greatest enemy of healthy weight control is too large a portion size, so keep in mind that a standard restaurant portion of anything is not a true serving by nutrition standards. One restaurant baked potato is equal in calories to about 4 slices of bread, and a typical serving of meat in a restaurant is at least 8 ounces, which is 8 servings of meat, not one!