Stay low fat it is the key that works and do not deny your cravings it makes it much worse when you do give to it plus it takes 20 min to get full means that you should try to eat slow as you can if you do not think things you like to eat taste that yummy then you are probably eating to much and when you are not hungry plus do not do heavy or to much muscle building exercise or you will bulk to much where you actually look bigger muscle building is important it makes you look healthy stay more tone do it not to the place it makes no sense moderation is best good luck