10 Rules To Live By If You're Trying To Lose Weight

By Cheryl Bigus 
It's easy to lose weight (and maintain a healthy weight!) with a few consistent habits. Here they are.

1. Keep a food journal. 
This is a tedious task (I know!) but it will give you clues to which foods you should keep eating and which ones might not be suited for your body. 
Here's what to include in your food journal: 

• What you eat 
• What you drink and how much
• When you eat
• How you felt while eating, and how you felt an hour later (include any changes in how you feel physically and emotionally). 

2. Drink a LOT of water. 
Good, clean water is the foundation of good health. It flushes toxins, maintains our body temperature, and lubricates and cushions our organs. 
3. Plan your meals ahead of time. 
Planning what you'll eat (and when) decreases the likelihood of eating whatever is around because you’re famished. It also takes the stress out of feeding yourself. You save money and waste less food as well as increase the success of meeting your weight loss goals.

4. Watch your portion sizes. 
Here is a fast and simple way to look at portions:

• oils, fats, butter, cheese, condiments and dressings = size of your thumb
• nuts and other healthy snacks = handful 
• protein, meat, yogurt = size of your palm 
• whole grain, starchy vegetables, vegetables and fruit = size of your fist

A few years ago, I was trying to lose a few of the extra pounds that had snuck up on me. Once I started to pay attention to portion sizes, something surprising happened: I realized that my body really didn't need all the food I'd been eating and that I was actually much more comfortable with a little less.

5. Don't diet. 
When you live in a restrictive way, your body perceives this lack of nutrients as starvation and it starts to store excess body fat. What you need to do is change your eating habits and your lifestyle—not go on a diet.  
6. Ditch the negative self-talk and the naysayers. 
You are where you. As long as you keep taking action and treating yourself with kindness, your anxiety and stress levels about your excess weight will diminish. There will be naysayers in everything you say, do, and believe in your life. Learning to accept that they are entitled to their opinions but they have no bearing on your life is the only way you'll reach your goals.

7. Carve time to de-stress and relax. 
Stress is the biggest saboteur of weight loss. When you are under excess stress, your body kicks into emergency mode and releases cortisol, the stress hormone. You body thinks it has to fight or run, but then you do nothing but sit there and stew in your stress. This depletes your adrenals and your energy level as well as hinders proper digestion and your immune system.

8. Sleep at least 7 hours a night. 
When you don't have long enough quality sleep, your body again releases excess cortisol into your bloodstream. This derails all the efforts that you make in the day to eat healthy and lose weight. Plus, since you're tired, you're more likely during the day to reach for something sugary or caffeinated.
9. Move yo' body. 
Sorry to give you a reality check on this one! You will be infinitely more successful in ALL your efforts if you stop sitting all day. Find something that you like to do that is physical and do it, frequently and consistently.

10. Be consistent in all your efforts.  
This is the #1 factor that will get you to any goal—small, consistent actions.We tend to treat everyone else better than we treat ourselves and our bodies. The biggest impact you can have on achieving your weight goals is to commit to yourself and be consistent.

Bio-Circadian Nutrition

Say goodbye to dieting -- Find your rhythm and shed extra pounds effortlessly with bio-circadian nutrition 

 

It's a familiar story with many: the diet saga. Whether skipping meals or eliminating carbohydrates, 100 percent raw or totally carnivorous -- the options are endless in the promise of slimming down and winning the battle of the bulge for good. A little known, yet elegant strategy is beginning to emerge, however: bio-circadian nutrition. The idea is simple. Align yourself with natural physiological rhythms and say farewell to fad diets, strange weight loss regimes and popping endless pills.

Take a cue from traditional cultures

In our fast-paced, frantically productive lives, we are often blind to the subtle prompts of the body. We launch out of bed in the morning stressed, frazzled and overwhelmed, skipping breakfast and heading straight for Starbucks to gulp down our fix. Lunch tends to be light and rushed then we wonder why we need a serious hit of caffeine and sugar mid afternoon. A heavy evening meal follows and we collapse into bed on a full stomach. To make matters worse, we feel sluggish, foggy and fat.

Just for a moment, consider a different scenario. Imagine an adequate and balanced breakfast is consumed. Next, a substantial noontime meal. Afterwards, a quiet rest period is observed. We return to work refreshed, alert and productive. The evening meal is light. Sleep is rejuvenating, healing and thorough. When the following day arrives, we are refreshed, energetic and clear. And the body is slim and healthy.

Truth be told, many traditional cultures have practiced this way of being for centuries. What these societies recognized that we have forgotten is the importance of respecting natural cycles. According to Marc David, founder of the Institute for the Psychology of Eating, "...the body is designed to optimally digest and calorie burn when the sun is at its apex in the sky. This is a little known but fascinating scientific fact. By not putting fuel in the furnace at this time, or simply by not eating enough, you miss your peak metabolic window of opportunity, which is approximately 12:00 to 1:30 in the afternoon." Our metabolism is also directly linked with body temperature -- the hotter we run, the more calories we burn. So if we take advantage of our peak heat/metabolic times throughout the day, the body will burn calories efficiently and function more smoothly. We will also enjoy better health and clarity of mind. As our system begins to cool down toward the end of the day, it behooves us to respect this rhythm as well by keeping our evening meal small. Sound, refreshing sleep will be the reward along with a svelte figure.

To benefit from bio-circadian nutrition, keep in mind the following key cycles:

Metabolism and body temperature peak between 12:00-1:30 p.m. and slowly rise again between 4:00-6:00 p.m.

Decline occurs between 2:00-5:00 p.m. and around 9:00 p.m.

Whenever we are struggling with stubborn extra pounds, consider honoring the above phases. By tuning into natural inner and outer prompts, we may just find excess weight disappearing, never to return.

4 foods for belly weightloss

To lose belly fat these four foods help

With more than one-third of the U.S. adult population now clinically obese, and roughly half of the overall population veering into overweight territory, there is no better time than the present to begin taking a serious inventory of your diet to see how it might be affecting your own figure. And if you already struggle with weight issues, perhaps it is time to start eating in ways that will help promote natural weight loss without the need for diet pills, drugs, or surgery later on down the road. Here are four foods you can begin incorporating into your diet today to help promote weight loss:

1) Avocados. Though they are relatively high in fat, avocados will not actually make you fat, at least not when included as part of an otherwise healthy diet. As it turns out, the monounsaturated fat content in avocados actually helps to reduce the systemic inflammation that can lead to high cholesterol, as well as prevent the blood sugar spikes that communicate to your body to store excess calories as fat, particularly around your midsection. Both of these actions can help balance your hormones and prevent excess cortisol production, which can lead to obesity.

Avocados are also rich in potassium, which aids in the conversion of food and nutrients into energy and muscle tissue. The B vitamins, amino acids, fiber, and sheer density of avocados -- anyone who eats avocados will tell you just how filling they are -- all play a role in maintaining a healthy weight as well. Substituting an avocado as a snack in place of, say, chips or crackers will go a long way in helping you to achieve your weight loss goals naturally.

2) Green tea. Because of its metabolism-boosting properties, green tea is an excellent addition to virtually any weight maintenance program. Several studies have shown that drinking green tea can help induce thermogenesis, or the production of heat inside the body, as well as stimulate fat oxidation. Green tea is also rich in polyphenols and catechins, as well as one catechin in particular, epigallocatechin gallate (EGCG), which has been shown to stimulate the burning of fat.

A 2011 study published in the Journal of Agricultural Food Chemistry found that green tea actually promotes weight loss on the genetic level, as it appears to trigger genes that not only help shed excess body fat, but also inhibit the formation of new fat cells at the digestive tract level. EGCG in particular was observed to prevent body fat accumulation, decrease lipid absorption, and reduce levels of inflammatory cytokines throughout the body (http://www.naturalnews.com/034153_green_tea_weight_loss.html).

3) Citrus fruits. Lemons, limes, oranges, and other citrus fruits are great for fat loss as well because they are rich in flavonoids, a class of antioxidants that not only help boost immunity and fight inflammation, but also assist the liver in burning fat and controlling weight. A 2009 study out of Canada found that one unique citrus flavonoid in particular, naringenin, effectively neutralizes many of the damaging effects of eating a poor, "Western-style" diet.

Running contrary to many of the more popular theories surrounding weight loss, citrus fruits can oftentimes just be added to a normal diet to exert their weight-loss effects, without actually having to replace other sources of calories. Based on the research, eating citrus regularly, or simply squeezing fresh lemon or lime into your water every morning, can help significantly improve glucose metabolism, promote fat loss, and prevent the formation of diabetes, metabolic syndrome, and other conditions associated with obesity (http://www.naturalnews.com/026699_fat_fruit_weight.html).

4) Coconut oil. The low-fat craze has sent many people running for the hills away from foods that contain fat, and especially saturated fat, which has been unduly vilified as some kind of health threat. In reality, however, fats, and saturated fat in particular, are extraordinarily important and beneficial for maintaining a healthy weight, as these necessary nutrients promote the health of your heart and circulatory system, bones, vital organs, brain and central nervous system, and immune system. A lack of healthy saturated fat, in other words, can actually cause your body to go into shut-down mode, as each of these systems is unable to properly function without it (http://www.naturalnews.com/036156_Coconut_oil_superfood_healing.html).

And along with this decline in overall health can also come an inability to maintain a healthy weight. As it turns out, simple carbohydrates and excess starches, which are found in high volume in the typical American diet, rather than fats, are a primary cause of obesity today. Numerous studies have found that maintaining a diet high in saturated fats and low in starches and carbohydrates is actually one of the most effective ways to shed the excess pounds and keep them off (http://www.sciencedaily.com/releases/2003/11/031111064519.htm).

Metabolism boosting foods

Do you "plan" to make the all too common New Years resolution to lose a few pounds? Well there's no time like the present to get started!
It may seem too good to be true, but the key to weight loss is right in your grocery store. These 15 superfoods can rev your metabolism, whittle your waist and leave you looking and feeling better than ever.

Beans
Ignite your body’s fat-blasting furnace with beans. They’ll keep you full, and are high in resistant starch, meaning that half the calories consumed cannot be absorbed. They also reduce blood sugar, and create the fatty acid butyrate, which may burn fat faster. Studies show that butyrate improves mitochondrial function in your cells, leading to a decrease in fat. If you’re worried about gas, fret not. The more beans you eat, the more your body will build up the good bacteria you need to digest them. You can enjoy beans in a burger patty, in chili or as a dip.

Pine Nuts
Just one shot glass full of pine nuts every day can help suppress hunger. Pine nuts contain pinolenic acid, a naturally occurring fat that stimulates cholecystokinin (CCK) and glucagon-like peptide (GLP-1), both powerful hormones that alert the brain that the stomach is full. In one study, women who consumed pinolenic acid reported a decreased desire to eat and also reduced their food intake by 36%. These small nuts also contain the highest protein content of any nut, so they’re a great two-for-one deal!

Fennel Tea
Squash morning hunger pangs by drinking fennel tea before bed. Fennel is known for its cleansing, clarifying flavor that helps reset taste buds and reduce cravings. It also boosts digestion, facilitating the absorption of nutrients, and reducing fat storage in the body. You can find fennel tea at health food stores or online.

Crimini Mushrooms
These mini-Portobello mushrooms have a delicious meaty flavor. Blending crimini mushrooms with ground turkey is a great way to cut half the fat without losing taste. The high-fiber mushroom mixture works well for any meat-based dish, like tacos, meat sauce, hamburgers and more. 

Apples
Apples are the perfect pre-dinner snack. Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that’s absorbed into the bloodstream after a meal. That’s good news for folks who want to prevent type 2 diabetes, but it also makes apples one of the best snacks for dieters. Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food and can keep you satiated for up to two hours. 

Avocados
Trim your tummy by packing your grocery cart with monounsaturated fats, easily remembered as MUFAS. Found in nuts, olive oil and seeds, MUFAS are healthy sources of energy to keep you going all day long. Other fat burners include avocados, green tea and whole grains.

Chili Peppers
Capsaicin, the compound that gives these spicy peppers their zing, also curbs your appetite while you eat. Not only that, it raises your body temperature, which may boost your metabolism. Add some chili sauce to your next omelet or burger and see for yourself.

Cinnamon
This delicious spice slows the passage of food through your stomach. It also lowers your blood sugar levels by stimulating glucose metabolism. Click here for a pork tenderloin recipe seasoned with cinnamon. You can also sprinkle this spice in your oatmeal, stews or coffee.

Chia Seeds
Chia seeds are super high in soluble fiber -- which, in addition to filling you up, has cholesterol-lowering properties and prevents the absorption of fat. For a hydrating metabolism-boosting beverage, try a chia seed cocktail. Add chia seeds, a slice of lemon and a dash of agave to distilled water.

Green Tea
Guzzle green tea to feel full between meals. Chockfull of a phytonutrient called EGCG (epigallocatechin gallate), green tea increases the hormone responsible for making you feel satiated. Drinking green tea daily has long-term benefits as well. It can help prevent storage of excess fat, improve your appetite-regulating hormones and change how your body handles cravings and metabolizes food. 

Pepitas 
Pepitas is the Spanish word for pumpkin or squash seeds. High in omega-3 fatty acids, these seeds have been shown to decrease the body’s ability to store fat. They’re also high in protein and magnesium which helps curb cravings and strengthen muscles. Try eating 1 cup of seeds a few times a week either by roasting them or sprinkling them on meals

Red Lentils
Protein-rich and loaded with fiber, these legumes will help you stay fuller for longer. One cup provides about three-quarters of your daily recommendation of fiber. They can be eaten plain or as a substitute for meat. 

Watermelon
A recent study showed that women who ate water-rich foods lost 33% more weight in the first 6 months than women on a low-fat diet. Watermelon also contains vitamins A and C, as well as the “mother of all antioxidants,” glutathione, which is known to help strengthen the immune system.

Flat Abs

 Who doesn't want flat abs? People desperate to lose weight will willingly starve themselves, take expensive supplements or do the latest fad diet that promises to give them that flawless figure in 30 days. Thankfully, belly fat is metabolically active and easier to lose. However, if proper nutrition is not observed and the resort is made to low calorie diets, weight loss may not happen within the desired time frame. Hunger and calorie deprivation will eventually kick in and dieters confronted with that favorite food they have been avoiding will have the tendency to binge at the first opportunity. The likelihood of gaining more weight than they originally lost is not far-fetched.

According to Christine Rosenbloom, a nutrition professor at Georgia State University, eating a calorie-controlled diet and 60 minutes of daily moderate exercise activity will result to weight loss and can even help with the desired weight maintenance. In fact, according to Professor Michael Jensen of the Mayo Clinic, intense aerobic exercise will result to being leaner around the abdomen.

It is important to remember that keeping the body's metabolism up and running so that the body continuously burns calories prevents it from going into the fat-storing mode that causes unnecessary weight gain.

Why exercise is necessary

Most people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.

Building up muscle mass

An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Prevent Chronic Disease

Just a few minutes of daily exercise alters DNA to help prevent chronic disease

Make workouts fun!  It doesn't need to be running in place on a treadmill...jump rope, dance, take a walk outside, play with little kids...get your body moving every day!

Many people think the genes they inherited at birth are static and predetermine their fate for the remainder of their life. Extensive research into the science of epigenetics is providing startling evidence that this thought process is grossly outdated, and our individual DNA is dynamic and continually influenced by multiple lifestyle factors including diet, environment, stress and physical activity.

Researchers publishing the result of a study in the journal Cell Metabolism provide evidence that that when healthy but inactive men and women exercise for a matter of minutes, it produces a rather immediate change to their DNA. While we cannot change our core DNA code, exercise does influence the DNA molecules within our muscles. Scientists have found that DNA is chemically and structurally altered or expressed in very important ways that affect a myriad of metabolic processes that protect us from chronic disease.

The scientists found that DNA modifications signal precise genetic reprogramming in muscles that determine overall muscle strength as well as structural and metabolic benefits derived from physical activity. Study leader, Dr. Juleen Zierath noted "Our muscles are really plastic ... muscle adapts to what you do. If you don't use it, you lose it, and this is one of the mechanisms that allows that to happen."

Short bursts of moderate intensity exercise positively influences DNA expression

Epigenetic modifications involve the addition or deletion of chemical markers on the DNA strand that change rapidly based on environmental influences such as the nutritional composition of your last meal, pollutants in the environment or the intensity of an exercise workout. Researchers found that DNA within skeletal muscle examined after a short burst of exercise bore fewer chemical markers (specifically methyl groups) than it did before exercise.

The study team specifically determined that the DNA modifications occurred in stretches of DNA that are involved in expressing genes known to be important for muscular adaptation to exercise. This research clearly provides more evidence that our genetic constitution is continually evolving in an effort to protect us, and is positively influenced by short, moderately intense bursts of physical activity. These alterations allow us to adapt quickly to the changing environment that surrounds us.

Dr. Zierath concluded "Exercise is medicine ... and it seems the means to alter our genome for better health may be only a jog away." The finding of this study may explain recent research showing that the best form of exercise works our musculature in short bursts of moderate to full intensity (as measured by attaining maximum heart rate for your age range) for several minutes in duration, followed by a rest period and then another energy burst. Combining this evidence with an organic whole food diet will positively influence your genes toward optimal health.

You won't only look better, but you will feel better, stay healthy and in result live a much more productive life.

Belly -Blasters in a bottle

Weight management is a very common issue millions of people will face some time in their lives, especially as we age.  Each of our bodies are different, and we face different challenges.  We could be fighting a low metabolize, trouble burning the fat, bloating and even stress related weight gain. Here are some helpful natural aids in our battle to combat these causes of unwanted weight gain. 

Belly Blasters in a bottle

Supplement to Boost Your Metabolism: 7-Keto

If your expanding belly is the result of a slowing metabolism, then 7-Keto may be the supplement you need. 7-Keto is a natural byproduct of the DHEA hormone in our own bodies that helps to keep us young.  But as we age, the levels of DHEA and its byproduct 7-Keto drop – this begins to happen after you turn 30 – slowing your metabolism and resulting in weight gain. 7-Keto works to counter this by stimulating the thyroid to permanently raise your metabolism’s set point, or your resting metabolic rate, which is based on your body’s amount of fat and muscle.  A lower metabolism means more fat, and a higher metabolism means more muscle. Once 7-Keto raises your metabolic set point, your body’s engines can begin burning faster, resulting in less weight gain and a trimmer belly, especially when combined with diet and exercise.

Click here for Dr. Oz’s  7-Day Metabolism-Boosting Plan.

Dose: Take 200mg a day. Take 100 mg in the morning and 100 mg at night – this helps you maintain a steady amount of 7-Keto in your bloodstream throughout the day, keeping your metabolic levels steady.

Supplement to Burn Fat: Forskolin

Forskolin is found in the roots of an herbal plant from the mint family. Researchers have found that forskolin can help to promote the breakdown of stored fats in animal and human fat cells. It may also release fatty acids from adipose tissue, which results in increased thermogenesis, resulting in loss of body fat and, theoretically, increased lean body mass.

Dose: Take 125 mg in the morning. Be sure to get the right dosing by looking at the label. It must read that it is standardized to 20% forskolin. Anything less will have a reduced impact on fat burning.

Supplement to Beat Bloating: Caraway Seeds
In many ancient practices, from African to Chinese and ayurvedic medicine, caraway seeds have been recommended to treat gastrointestinal disorders. Rich in vitamins and minerals, caraway seed are a powerful digestive aid that helps eliminate gas, thanks to its carminative properties, which prevent the formation of gas or aid in the expulsion of gas. Bloating occurs when bad bacteria release gas in your intestine. Caraway seeds inhibit the growth of that bad bacteria and allow good bacteria to digest food.

Dose: Eat a handful of seeds after meals to stop gas from causing the bloating that makes your belly expand. You’ll help your digestion and feel much more comfortable – and svelte – after eating.

Supplement to Reduce Stress: Relora
When you’re under stress, your body releases the hormone cortisol, which makes your body store fat around your midsection. If you tend to gain weight when you’re stressed out, this supplement can help you tackle stubborn belly fat. Relora is supplement made from the extracts of two plants used for thousands of years by Chinese herbalists to promote relaxation. Clinical studies have shown that Relora can help mitigate feelings of anxiety. Decreased levels of cortisol can lead to the prevention of weight gain, the loss of excess weight, and the reduction of stress eating.

Dose: Take 250mg of Relora three times a day – or one dose with every meal. Studies have demonstrated this to be the most effective use of this supplement so you receive the maximum benefit.

Other fat busting aids for specific body types include:

Raspberry Ketone - for big all over types
Raspberry ketone, a natural compound found in red raspberries, helps your body to burn fat by breaking up fats within your cells. It contains the hormone adiponectin that boosts metabolism. The supplement is recommended because you’d have to eat 90 pounds of raspberries to get the same effect.  You can start to see results in just 5 days and more dramatic results over time. The Raspberry Ketones 100mg at breakfast.

 

L-Carnitine - Body Type: Big on Top (Chest, Arms and Back) It stimulates growth hormone and helps turn on the mechanism that burns off fat in those specific areas. Eat with an orange since vitamin C activates L-carnitine.

500mg L-carnitine and 1 orange

Kidney Bean Extract -  Body Type: Big Thighs

It helps block carbohydrates from being broken down, so they won’t be converted to fat that’s stored in your thighs. 1tsp of extract. 

Now these suggestions help in our efforts to lose unwanted fat, however they must all be a Part of our effort, which starts with a healthy natural diet and exercise. They are  Booster.  

If your diet is a challenge, and over eating is an issue for you here is a miracle appetite suppressants that are safe and helpful. 

Saffron Extract- look for special blend called satiereal (studies proven to help) 88mg 2x a day.