• First of all, try to understand what factors led you to overeat in order to better control your diet;
• Drink a lot of water, 1.5 to 2 liters a day;
• Avoid soft drinks, even light ones;
• Never go shopping hungry. Prefer shopping after dinner / lunch;
• Know how to distinguish hunger from gluttony. Don't eat just because you feel like eating;
• Always have a rich breakfast;
• Do not eat more than 3 hours.
• Do not eat the fruit after meals. Choose to eat a piece of fruit in the middle of the morning and afternoon;

• The fruit must always be accompanied by another food, for example, 1/2 crackers or mariatorrada, a yogurt, 1 slice of ham, etc;
• Avoid alcohol consumption;
• Practice physical exercise. It is not necessary to be enrolled in a gym, but at least take 30/40 minute walks a day or do some exercises at home. You can do this in very simple ways, for example: leave the car a little further from work, take the bus / metro at the next station, etc;
• Set limits on your food;
• Establish a weight you want to achieve, but if you pursue impossible and unreasonable goals;
• Replace French fries with vegetables. Not only is it healthier, it has more fiber and helps regulate the gut.
• If the intestines do not work properly, it will be the first step towards a failed diet. Eat greens, legumes, yoghurts and crackers with fiber (along with fruit for example);

• Eat whole grain bread instead of “white” bread. Eat bread only for breakfast, avoid bread after lunch;
• Use your imagination to make your dishes. Don't limit yourself to cooked fish and grilled steaks;
• Prefer white meats (turkey, chicken ..). Avoid eating pork, substitute lean beef;
• Prepare your dish so that 1/3 of the dish corresponds to meat / fish, and the rest to salad and / or vegetables;
• Drink hot tea after meals;
• Replace sugar with sweetener;
• Avoid drinking fluids during meals;
• Prefer white cheeses;
• Chew your food well, don't eat in a hurry;
• You should not lose more than 1 kg per week.