Even better than stopping when you're full, Oprah says, is to not start eating if you're not hungry. "When you go to reach for something in a moment of frustration, anxiety—and for me it's the slightest thing. ... It doesn't have to be something really strong; it's just the slightest little irritation that you feel like a handful of almonds would make things better," Oprah says. "Now to stop myself in that moment that I go to reach for the almond to say: 'Am I really hungry? Why am I reaching for that? What am I really feeling right now?' That has worked wonders for me."
Once you've realized that it's not necessarily food you're craving, the next step is figuring out what you're hungry for, Oprah says. "[Ask yourself]: 'Do I want somebody to listen to me? Do I want somebody to pay attention to me? Do I want to be heard? Do I want to be validated? What do I really want?"