If you’re determined to lose weight this year - this eating-out advice will help...

It’s not always easy sticking to a weight-loss plan when dining out. 

Brian Wansink, author of “Mindless Eating,” has some advice that’s easy to do and can really help:

* Be the first person to order. It’s easy to be influenced by what other people order. Make your smart selection and say it out loud, even if it’s not your turn.

* Beware your “first three.” The first three things a person sees on the menu or at a buffet are more likely to be ordered than other items. Restaurant owners know this and often place the most expensive and tempting items there. 

* Turn your back on the buffet—literally. Facing a buffet as you sit at your table increases the visibility of the food, making it harder to think about anything else. 

* Choose a calm venue. The average person talks more and eats less, about 20%, in an environment with gentle lighting and soft music. 

* Watch out for Fridays. Fridays are a time when people tend to feel stressed out from the demands of the week and thus may be more inclined to reward themselves by overindulging. Keep small packets of nuts in your desk drawer, car or purse, and munch on a handful before you hit happy hour.