You don’t need to travel to the Duke Diet center to take advantage of the program. asked the center’s experts to share their top tips for achieving weight loss success — from scheduling meals to getting a grip on emotional eating.

Here’s a tip:

Schedule Your Meals

Many people who come to the Duke Center have stopped listening to their hunger cues long ago and instead eat because they’re upset, bored, or just saw a commercial for a tempting food, said Christine B. Tenekjian, Duke Diet & Fitness Center dietitian. “As a society, we’ve really lost the ability to recognize our hunger signals,” she notes. “Until the people who come here become cognizant of that, we ask them to eat on a schedule — small meals every three to four hours — when they go home.”