1. Don't skip meals, e.g. breakfast. (Just make sure it isn't a toaster pastry!) And eat often enough that you don't get too hungry. (If you do your survival instincts take over and good judgment goes out the window.)

2. Blunt your appetite with fiber and lemon juice in water before meals.

3. Develop the habit of eating real food . Refined processed foods (e.g. those containing white flour, white rice, sugar, artificial sweeteners , partially hydrogenated fats and artificial ingredients) do not nourish your cells and you will be hungry again soon. Sugar also plays havoc with your blood sugar creating fatigue. (Hear a show about sugar.) Each meal should contain protein because it helps metabolism and reduces between meal hunger. Veggies are extremely important for disease prevention but they are also high in no-cal water and fiber.

4. Select portion sizes that are less than you think you need. You can go back. If eating out, ask for a to-go box when you order and set aside half of what are typically giant portions. Stop eating when you are full even if your plate is not clean. (Those starving children in the 3 rd world will still be hungry even if you are stuffed.)

5. Pay attention to where and how you eat. Don't eat in the car or in front of the TV where you will be distracted from the rest of these factors. Get yourself into a peaceful mood (saying Grace perhaps?). Eat slowly and chew thoroughly, focusing on the food with all your senses. This helps digestion and the psychological satisfaction from a meal. Stop eating at 8 PM. Besides the extra calories (late night grazing is probably not on celery), your metabolism is shutting down for the night and the food also short circuits Leptin, the signaling mechanism that tells your body to burn or store fat.

6. Don't be afraid of dietary fat—just be fussy about which ones you eat. The good fats actually burn body fat. (MacNut™ Oil may be the best.)

7. Of course you know you should exercise but don't forget strength training. Muscle burns fat even when you are not exercising. Vigorous exercise helps with the blue moods that can drive us to comfort foods.

8. Good digestion and even the right type of organisms in your digestive tract help boost metabolism. Constipation worsens fat retention in several ways. Supplement the good organisms (probiotics).

9. Check your thyroid function because it regulates metabolism and therefore how much fat you can burn. Learn more about iodine that is needed to make thyroid hormone. This links to a show on iodine .

10. Also pay attention to the liver.  If it is congested with toxins fat storage increases. The liver loves fresh vegetables. Also consider the supplement Liver Care by Himalaya .

11. Drink plenty of pure water because the body is 70% water and uses water in virtually every chemical reaction. Water improves metabolism.

12. A good supplement program will keep your chemistry running smoothly and help avoid cravings. Consider adding chromium to your basic plan because it helps regulate blood sugar and therefore reduces cravings.

This information is educational only and is not intended to replace the advice of a healthcare professional. The statements have not been evaluated by the FDA . Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Consult with a health profession who knows nutrition regarding any illness.