Junk food is one of the main things many dieters struggle against in their efforts to lose weight, and as tempting as they might sound, “all or nothing” diets don’t work: You may feel like you never want to eat fast food again now, but chances are you will crave it at some point in the future. Instead of cutting out fast-food all together and disappointing yourself when you cheat, use these three strategies to manage your fast-food cravings.

1. Do not eat junk food alone. Try pairing junk food snacks with halthy snacks that are high in fiber, like vegetables, that will fill you up, and help you not over eat. Also try substituting unhealthy snack foods for healthy ones – the more healthy foods you find you like, the more likely you will be to maintain a healthy diet.

2. Clear your palate after a meal – you may be surprised at how much this can actually help you conquer cravings. One of the best ways to accomplish this is to simply drink a glass of water. You can also brush your teeth or drink tea or coffee. Just getting the taste out of your mouth can help eliminate craving that food after a meal – this is a great way to cut down on late-night snacks of that meal.

3. Be mindful about your eating habits: Take the time to pay attention to the food you are eating; You may find that it will help you beat cravings and take a more practical, less emotional approach to eating.

If you currently have a junk food habit – and most of us do – try to take advantage of these tips to take back control over your eating habits. All this, and more, covered in Strip That Fat.