You can feed goldfish 18 times a day and they'll still gorge - in fact, they'll keep eating until they burst.

Where are we going with this? People, like goldfish, will eat even if they don't need to. Certain situations - a friend's party or dinner at your favourite restaurant - entice you to eat regardless of whether you're hungry, says Dr David Levitsky, professor of psychology and nutrition at Cornell University, US.

"These situations stimulate all your senses," he says. "You're setting yourself up to binge." Luckily, you're not a goldfish. Just recognise when you're treading troubled waters and fish yourself out with these smart strategies.

Relaxing at a restaurant with friends

The temptation
To answer "Hell, yeah!" when the waiter comes over to your table and asks, "Is anyone interested in more drinks or dessert?"

Your salvation
Consider whether you really want to blow another 2000kJ (or more). Then order wisely. "Be careful - think about sticking to two courses, such as an entrée and dessert," advises WH weight loss expert Sharon Carey. "Alternatively, make your dessert half fat by sharing it with a friend." Or choose a drink that can double as a dessert. While a slice of cheesecake has around 1700kJ, a glass of a sweet dessert wine has more like 700kJ. Try a botrytis riesling (a sweet, fruity wine) or sherry, or opt for a hard liquor combo like a chocolate martini.

Shopping at the health food store

The temptation
To load up your basket with anything you want. Hey, it's all good for you, right?

Your salvation
Unfortunately, words such as "organic", "natural" and "oven-baked", are not synonyms for "eat as much as you want", says dietitian Roberta Anding. "Organic has some standards with regards to pesticides and chemical use, but it does not mean reduced kilojoules or fat." And there are many all-natural foods that are not necessarily healthy for you, cautions Anding - sugar is a prime example. Be sure to check the nutritional info and ingredient labels of whatever you're buying. For instance, when it comes to bread, the key phrase to look for is "100 per cent wholegrain/wheat".

Hanging out at a party

The temptation
To single-handedly scarf down all the party pies.

Your salvation
If you rock up hungry you'll try two of everything, warns Carey. "Eat a filling snack before you go out, such as soup or wholegrain toast." At the buffet, have a taster of the pastry and deep-fried foods such as samosas, but fill up with pretzels, vege sticks and sushi. "Fill your plate once and then strategically position yourself away from the table," Carey advises. Then keep the conversation going full steam so your mouth stays full of words, not mini quiches.

Working late at the office

The temptation
To gather all your loose change and empty the vending machine of Crunchie bars.

Your salvation
Keep a stockpile of fibre-rich snacks in your desk drawer, such as Be Natural Trail Bars. "Fibre, as opposed to an instant sugar rush, takes more time to release glucose into the bloodstream," says Dr Beth Kunkel, nutritionist and food scientist. This will keep you feeling energised and full for longer, plus improve brain function and productivity. If you really can't resist tossing your coins in the machine, pick a 55g Cadbury Dairy Milk Fruit & Nut bar, which at least contains heart-healthy nuts and 4.2g of protein to offset the 1161 kilojoules and 14.6g fat.

Watching TV in your living room

The temptation
To break out the Pineapple Lumps. According to a study by the Institute of Neurology in the UK, certain sights, sounds and other stimuli like that plasma screen trigger cravings in the orbitofrontal cortex - the area of the brain related to drive and acquisition - for pleasure-giving substances, even though you finished dinner less than an hour ago.

Your salvation
Break this lips-to-hips habit by training yourself to associate the TV with healthier rituals such as lifting weights, opening mail or painting your nails. But if She's Got The Look really sets your tastebuds on fire, munch on a single-serving snack, such as soy chips, or brew a cup of kilojoule-free green tea. Not only will the liquid fill your stomach; studies have found that catechin polyphenols, (phytochemicals found in green tea which contain 100 times the antioxidant kick of vitamin C), help you burn energy faster.

Feeding your kids dinner

The temptation
To help clean their plates by polishing off their leftovers.

Your salvation
Walk directly to the bin. Do not pass go. And do not collect 800 extra kilojoules. Anything your kid doesn't finish (and can't eat later) should immediately be thrown away, advises Dr Millie Mattfeldt-Beman, chair of the department of nutrition and dietetics at St Louis University, US. And don't keep junk food in the house for your kids - apart from the fact that it's no good for them, it might tempt you. Instead of Mint Slices, buy snacks high in calcium such as chocolate milk or low-fat yoghurt. Eating at least 1800mg of calcium a day can block the absorption of up to 335kJ, a University of Tennessee, US, study found.

Spending time with your partner

The temptation
To work through the entire Domino's menu in one sitting. If he can do it, why can't you?

Your salvation
"Never try to match your partner bite for bite," says Cynthia Sass, co-author of Your Diet is Driving Me Crazy. "It's not fair, but men can afford to consume more kilojoules because they burn more." About 30 per cent more - even at rest. Here's a way to cheat the system: before sitting down with him to demolish that family-size bag of Twisties, have a tablespoon of peanut butter. A US study from the University of Illinois found that people who consumed monounsaturated fats before a meal ate 25 per cent fewer kilojoules than those who didn't. And at mealtimes, make smart choices so you can eat alongside him (and not sulk into your carrot sticks). When you order a pizza, ask for half vegetarian to go with his half meat lovers'.