1. Never Skip Breakfast. Establish times for meals that help reduce the temptation to fast or binge. Never skip breakfast.

2. Select a Wide Variety of nutritious Whole Foods. (Remember, never skip breakfast).

3. Increase dietary fiber which promotes early satiety (that helps you feel full). Fiber is present in all beans, fruits, and vegetables and whole grains.

4. Increase exercise which stimulates the basal metabolic rate and burns calories at the same time as reducing appetite. Aerobic exercises are best and WALKING is the most efficient use of exercise. Exercise daily if you eat daily!

5. KEEP RECORDS and include all small snacks,when, what and with whom food is consumed. Keeping records of caloric intake allows you to revise self-defeating eating habits much better than using diet pills.

6. Avoid over the counter Diet Pills: they are dangerous in the long term , raise blood pressure or cause irregular heart beat. Their appetite suppressant effects wear off after a few months anyway. Almost 95% of people who lose weight by dieting regain their former weight within two years of stopping.

7. Time your meals to discourage overeating. Eating small amounts during the day is better than skipping breakfast, eating a light lunch and then bingeing all night until bedtime. Never Skip Breakfast.

8. Follow the recommended mix of 45-50% carbohydrates: 30% protein: 20% fat for each meal and for each day. Eat more pastas and potatoes, fruits and vegetables and eat less fat, meat and dairy products. Fast foods are the WORST for trying to control weight, since they are loaded with hidden calories and salt. Salt increases your appetite.

9. Caloric needs decrease about 2% every ten years from age 21 to old age. Eat less as you grow older, but eat healthier. Choose fewer animal products and more grain products. Eat more of your foods raw to permit your body to absorb more enzymes.

10. Avoid sugar-free and low-calorie foods, since they contribute to weight gain by fooling your taste buds and stimulating your brain into wanting more food (sugar), since your brain is not getting any fuel from the fake sugar taste. The brain utilizes almost 80% of the glucose (blood sugar) in our blood. Brains get very tired when they are deprived of glucose or sugar for fuel.

Copyright ©1999 - 2007. Abraham Kryger, MD, DMD

"Enjoy your life — it is always worthwhile!"

— Abraham H. Kryger, MD, DMD