1. Slow and steady – Fullness signals to the brain are delayed by about 20 minutes. Savoring each bite allows the brain to register the body’s satiation before becoming stuffed with food.

2. Ritual preparation and eating – “Make and bring, not buy”. Avoid processed goods and fastfood chains! Set a time and place to eat your meals while not doing anything else.

3. Water – Forget about sugar-filled, carbonated sodas. We all need to drink lots of water! Or try herbal tea and soup.

4. Portion Control – Eat anything, but in moderation.

5. Substitution and pacifiers – With the intent to eat quality meals no more than three times a day, snacks are to be avoided. But to pacify cravings, have healthy snacks on hand, such as nonfat yogurt, fresh fruit, or crackers.

6. Move – Walk a lot and enjoy lifestyle activities over a workout at the gym. (Sex is considered a “fun exercise” for them)

7. Weekend rewards – Enjoy the occasional treat. But make up for it through a lighter meal, or an extra long walk afterward.

8. Zipper syndrome – Stop stepping on your weight scale. If you no longer can zip your pants, that is the only needed indicator if your getting out of shape.