Slow the process- eat a little fat 20 minutes before your meal (70 calories or so of fat from 6 walnuts, 12 almonds or 20 peanuts)->CCK -> keeps you full.

Early fiber alarm- consume 30g of fiber/d in the morning makes you less hungry in afternoon.

Step down to the plate- eat in small plates!!

Slow down- eat smaller meals, it takes 20 minutes after nuts to decrease desire to eat.

**chew your food 40-50 times

Add pepper- red pepper early in the day works by killing the messages that your hungry due to its active ingredient capsaicin.

Sleep- getting enough sleep makes you thin- if you don’t your body needs to find other ways to compensate, thereby; craving sugar and stressing out your adrenal glands.

Walk- 10,000 steps/day and additional 30 minutes of walking

Strength- strength training helps rebuild muscle fibers and increase muscle mass.

Cardiovascular stamina- increase heart rate for a sustained period of time

Flexibility- helps to prevent injuries

Exercise proof your life- Time and inconvenience are not excuses

**You don’t need a lot of time- 30 minutes/d to walk, 30 minutes/wk to do resistance training.  If you can’t, your life may be out of control. -don’t need a gym membership or fancy equipment, use your body as weights!!

You move, you lose- fidget!!  Stand and walk around in circles, park far away and walk, take any opportunity to move around.

Squeeze yourself- Suck your belly button in tight and squeeze your butt in as if you are trying to pull up a pair of too-tight jeans, hold the position and do it anywhere.

If you reach for….. You may be feeling….

1. Tough foods, like meat or hard crunchy Angry

2.  Sugars Depressed

3.  Soft foods like ice cream Anxious

4.  Salty Stressed

5.  Bulky, fill up foods (crackers/pasta) Lonely, sexually frustrated

6. Anything and everything Jealous

Ref. You on a diet- Dr. Oz.