Ten tips to weigh less

Tip Number One: Feed your soul with primary food. Friends and family, physical activity, spirituality, and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food.

Tip Number Two: Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda and juice.

Tip Number Three: Eat a plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy, and processed foods, while providing loads of essential nutrients.

Tip Number Four: Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full and satisfied on less food.

Tip Number Five: Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.

Tip Number Six: Do Not Skip Breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.

Tip Number Seven: Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.

Tip Number Eight: Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy. Remember that you cannot exercise your way out of bad diet.

Tip Number Nine: Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.

Ten Number Ten: Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play, and participate in activities that bring you joy.