Eat every 3-4 hours. Don’t skip meals, especially breakfast. End your eating with dinner, preferably by 8PM. Eat smaller, balanced meals and snacks.

Get Rid of Refined Sugars. Refined or processed sugars will sabotage your best efforts to rein in runaway appetites. Get them out of your house and any space you live and work in. Stick with whole foods– fruits, veggies, grains and lean protein.

Vacuum in the Veggies. You can eat endless portions of non-starchy veggies. They’ll fill you up and not out. Eat them throughout the day. Add them to brown rice, as a side with beans, and in soups. There are countless way to incorporate these life giving plants into your daily meals and snacks.

Try This Trick to Feel Full. Throughout the day, combine lean protein with fiber. It takes the body much longer to digest carrots and hummus, or chicken and veggies, or peanut butter on an apple. You’ll feel full, your appetite will be controlled and you can carry on with your day’s activities.

Shake It Up. Try a protein shake for a meal or a mid-afternoon snack. One scoop or whey or soy protein powder delivers about 20 grams of protein (equivalent to a chicken breast). Add water, or skim milk, or plain yogurt along with fresh or frozen fruit and sip. It’s a simple and easy way to stay satisfied and well nourished.

Cut Out the Nocturnal Feasting. Too many calories consumed at night equal lots of extra body fat. Top that with eating too much too late and you’ve got bulging bellies and sagging saddlebags popping up everywhere. Make a commitment that during the work week, you’ll cut off your eating by 8PM (If you eat after 8 you’ll gain a lot of weight), or earlier. You can play a little later on Friday and Saturday, but don’t go whole hog. Get to bed earlier as well. You can’t overeat and sleep at the same time.

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