Consume a fiber base drink (like Metamucil) 1/2 an hour before each meal. It will fill your stomach (gently) so you don't feel starved when you eat ergo you will eat less. Also, by taking it 1/2 an hour before meals, it will already be moving through your system so your body will still absorb nutrients from the food. (If you take it with food, it moves everything through the system too fast and you don't get enough nutrients. It is not habit forming and as long as you follow the dosage (meaning mix it with enough water) there are no adverse effects.)

Drink 8 glasses of water (or more) per day. Nine times out of ten people eat not because they are hungry, but because they are thirsty and just don't realize it.

Do not allow any temptation food in your home. You will just end up eating it. Make your own lo-cal, low-sugar frozen fruit juice treats in an ice cube tray. One cube will satisfy an emergency craving without causing you to go over the deep end, which you can't do anyway because you're not allowing any temptation food in the house. :-)

There are many good tips and tricks, but I find these the easiest to incorporate into a busy, care-giving life where I tend to put my own needs low on the totem pole.

Those who know me know I am very health conscious.
I take great pride in keeping my body in top physical (as well as mental) fitness.

http://tareth.co.uk/Images/meditation.jpg

The problem with this question is it is very vague.
Every body type is different and we all develop cravings for different foods and at different times in our life.

Here are some things I pay close attention to to stay fit and keep cravings during the day at bay.

(Believe it or not !)

- Sleeping habits .

Modern day studies tells us we need between 7-8 1/2 hours of sleep.
While that number is partially generous it doesn't take into account each individual persons sleeping environment and overall body type.
Rapid Eye Movement (REM) prior to the next day attributes to 90% of the body's alertness during the following day.

And while sleep aids can help calm the body, sedatives will only work for a short while and put the body into more of a "coma like" state. R.E.M. sleep can -not- be accomplished if the body's limbs can not be disabled and are far to relaxed.
Anxiety can also play a big roll in getting the mind to fall into REM.
Then even the simplest of tasks can not be accomplished

Without REM sleep the brain is tooled to think the body is unfit for duty the following day it wants to consume more food because it thinks it needs more fuel when what it might just be is fatigued and/or dehydrated.

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- Proper vitamin intake and a healthy meal plan.
(This will only echo what I have said above about fatigue.)

First checkout the following link for a quick cheat sheet on keeping a balanced vitamin structure.

http://nutritiondata.self.com/help/nutrient-balance-indicator

Getting a proper diet and all the vitamins the body needs is crucial, if you can't eat a balanced diet during the coarse of the day i recommend a good multi vitamin. For men there is animal pack or GNC mega men.
For women GNC women sport. However keep in mind that you still need a good diet plan and vitamins can not only be a crutch but also toxic to the body if improperly dosed. So be careful !
Most vitamins are also not fat soluble so be sure to take them when you eat and with plenty of water.
Supplements like hoodia ( P57 ) , in time released for can help but can also lead to other issues.

Be a label hawk and read food labels, try to keep sugar out of your diet as much as possible.
Processed foods are not the best idea if you are trying to loose weight or change your body structure for the best.

Keeping your track running smoothly is also very important.
Be sure to get a good amount of fiber in your diet and keep track of how often you go to the bathroom.

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-- Don't eat after 7 PM!

Its not only about what to eat, but also WHEN to eat it. In 2005 I had a wonderful boss who was just the best!, Unfortunately for him he also walked in his sleep. Trying to become a vegan pushed him over the edge and he found himself on the kitchen floor at 2AM in the morning not knowing how he got there with a drumstick in one hand & a bottle of barbecue sauce in the other.

Eating after 6 or 7 can be very damaging to the body, mainly because your body isn't moving at night and you don't burn as many calories as you would during the afternoon or morning.

A good trick i learned is to drink some green tea before bed with some honey or lemon, this will curb your appetite big time!

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- Stay spiritual and develop a thrill for the spice of life !

It might sound nuts but, say a prayer before you go to bed!
Or just put aside some "me" time before bedtime. It will relax you and calm you down. Meditation and acupuncture can also help. All in all be good to your body and mainly your heart because its the battery that keeps everything going !

Omega vitamins and flaxseed can help with initial weight loss goals if that is what you are trying to do.
Don't forget not everyone wants to loose weight some people also want to gain weight as well.
Omega3 can be found in alot of foods we eat like tuna and some nuts like walnuts. Omega6 can be found in fish.

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- Dont go it alone.
Remember there are people around you that you can reach out for help!
In the end surround yourself with people with similar goals, people that make you feel relaxed and set small reasonable goals for yourself.

Try it , your body will thank you even if you cheat a little ;o) !

ps: im available for further questions on weight loss or dietary nutrition just comment below.

1. Don't buy snacks. Just don't even give yourself the option. Or buy less snacks than you usually do, and wean yourself off of them over time. If you're hungry between meals, fine, have a snack - then work on making your future meals more filling (more carbs usually does the trick), or plan to eat them at better intervals. If you're not finding yourself hungry between meals, you don't need snacks, because you don't need to eat. Simple as that.

2. As often as possible, keep your mind busy with something else. The trap I usually fall into is munching while on the computer - a huge addition of calories when all's said and done, and you don't remember eating half of them! Get out, do something, hang with friends, go see a movie, make art, anything!

3. Use smaller bowls, plates, etc. You always have the option of getting seconds, but it looks like you're eating more food than if you use larger dishes. You'll feel yourself getting surprisingly full on a bowl half the size you're normally used to!

Secret trick #4, give yourself a break. :) Sometimes you'll gorge yourself on Chinese - it happens. Or sometimes life gets boring without a little fried chicken. Go for it. Tomorrow is another day.

1. Drink water. For some reason when I have water in my system, I don't feel as hungry.
2. Don't skip meals. This causes you to overeat when you do finally have a meal.
3. Eat protein. Protein fills you up takes longer for the body to digest.

I don't know if I could just make them a simple list of three. Here is my story.

I refer you to this question, for which I was voted Best Answer:
http://www.mahalo.com/answers/how-can-you-keep-off-the-weight-if-that-you-hate-to-exercise

Q: How can you keep off the weight if that you hate to exercise?

A: I have done it--60 lbs. over the course of 20 months. You'll never find me if you look in a gym. For a portion of last year, I couldn't even walk easily--after a few TBIs (Traumatic Brain Injury, in my case a few strokes unrelated to my weight) I didn't have the coordination or balance.

So how does one go from 319 lbs to 259 lbs, from a Size 54 to a Size 44--and smaller every week?

I'll tell you this: Don't obsess over it. I just happen to be someplace every Friday where there is a scale made for wheelchairs to roll onto. I step on, I read the digital readout--whatever it says, it says--and I step off. That's it. Most weeks I don't even bother. That I'm needing to get new, smaller jeans about every 2 months is a good enough indicator for me. The number is just to satisfy my curiosity.

I went on what I call "The BF Diet." My parents had a couple they used to be friends with. His initials were B.F., hence the BF Diet. My father told me that when they went out to dinner, before the food was served, the guy would ask for a knife, a box and a bag. When dinner was served--and it didn't matter what it was--he ran a knife clear through the plate and took half of it home as leftovers, perhaps lunch the next day or to the freezer for when she was out playing cards.

A fancy way of saying "reduce your calorie intake" and "portion control." You can eat every meal out and still lose weight. I live alone, and I'm a foodie. I love food. I've eaten my way through Europe and Hong Kong.

I could watch cooking shows all day. That and Man vs. Food, No Reservations or Bizarre Foods with Andrew Zimmern on The Travel Channel. At one time, ten years ago, I was a stress eater and I was in a high-pressure job. Sandwiches or stuff in the microwave I can do at home. But I never cook.

Except for the egg white I made myself the other day--right out of a container and into a frying pan.

In addition to The BF Diet, these things don't hurt, either:

-Switch one meal a day to cereal. It's filling.

-Switch from ice-cream to yogurt--not even the frozen or Lite ones. Yoplait Original: Avg. 170 calories I could have a couple of them for lunch and be full. Three if I'm pressing my luck. You can also save money by buying the store brand. I'm pretty much a stickler--I want it to have the actual item in it, not just the flavor. My local grocery--a big chain--carries a banana cream pie yogurt that actually has banana puree in it. To die for.

-I've discovered a new, easy dessert I love--berries & whipped cream. Strawberries, raspberries, blueberries...whatever. Just don't overdo it. I top it with a little bit of "Sugar in the raw" and a hit of cinnamon.

-Will you have a salad once in a while? Maybe even as a meal. Creamy dressings are going to be the downfall, though, so avoid them if you can. Lite ones are OK.. But my fave is a balsamic vinaigrette--or skip the oil and just hit it with the balsamic, because that's where your dressing's flavor is coming from, anyway. A few weeks ago, I went to dinner with three high-school classmates, all female, two of whom I hadn't seen in 22 years (we are now halfway across the country from where we grew up, but had no idea we were near each other until recently.) We went to Mimi's Cafe, and here I am, the only guy, and the only one ordering a salad for dinner. It was so big I couldn't finish it.

- Have that Big Mac and fries from McDonalds now; tell them you'll see them in six months to a year. Same goes for anything else that has "fry" in the title. If you get a burger in the future, consider having it without the bread--grab a fork. Ditching the carbs whenever you can will help you. Instead of fries, get their "Apple Dippers." You see, you can even go to McDonald's or Burger King and lose weight.

_Switch from soda--even diet--to iced coffee or iced tea, sweetened with something like iced tea with Sweet 'n Lo, Splenda, etc. The bubbles in the carbonation will make you feel bloated.

-Switch from Mayo to Mustard on Sandwiches. Since I went to Paris about nine years ago, I have my favorite. Maille Mustard is available in any regular grocery store in The US. I just had it on a roast beef sandwich the other day.

My medical concern is sodium, so I look at labels on products that mat have it--pretzels, chips, frozen stuff--and I read labels on those items. I've found that if I watch sodium, everything else falls into place.

Now, let's get real: It's OK to veer off the path every so often. Presented with an opportunity to get a piece of cheesecake from The Cheesecake Factory, which isn't too far away? A stop at Baskin-Robbins? A Krispy Kreme doughnut? Every so often, Hellman's mayo on a sandwich? Real Sweet Tea, the way grandma made it (if I were from The South--where there is no such thing, I don't think, as unsweetened tea--and if I were not a Jewish kid whose grandmother is from Brooklyn)? Yes, yes, yes, yes and yes.

Same for Sodium: Am I going for Dim Sum every so often? You better believe I am. Maybe once every two months. Am I having a hot dog every so often? Rarely, but yes.

But even then, it all comes down to moderation and common sense.

Healthiness equals freedom. Most Americans are categorized as overweight. Our society has embraced a high fat and low fiber diet. When combined with low exercise levels, you have the leading cause of obesity in this country.
I doubt many of you just took a step back when reading this, as it has all but become common knowledge. Every day we are bombarded with constant ads about how to lose fat, but did you know that our bodies already know how? The food we eat is converted into glucose, which is a simple sugar that the cells of our body use for fuel. Whether it is a muscle, brain or heart cell, they all feed on glucose. As glucose moves through our bloodstream, the Pancreas produces a hormone called insulin, which is the gatekeeper of our cells. It allows the door to the cell to be opened so that glucose can be used, and without it our cells cannot be fed.
What if we eat more than we need? Along with the other types of cells we also have fat cells. Our cells never eat more than they need, so when there is extra glucose not consumed by the other cells the extra glucose is stored in our fat cells in the form of free fatty acids. Once the excess glucose is out of our blood stream, the insulin closes the door to our cells and leaves the body.
When our body needs more energy and we do not consume food the body turns to the fat cells. The stored free fatty acids leave our fat cells and enter the bloodstream to feed all our other cells. They do not need insulin to open the doors and this is why they are referred to as free fatty acids. This natural process of storing excess glucose and burning it when there is not enough available is how your body was designed to work. And in a perfect world, eating a perfect diet, everything works perfectly.
Unfortunately, we do not live in a perfect world and most of us do not even come close to eating a perfect diet. As a result, we do not benefit from this natural process. Instead we suffer from it, by storing too much fat and rarely, if ever, burning it.
Let us take a look at an average person’s daily food consumption. Most of us start with a breakfast high in sugar and processed foods. The body converts this type of food to glucose quickly. Our pancreas senses this and responds by pumping out the insulin. The insulin does its job and the doors to the cells are opened and glucose is burned and excess stored in our fat cells. This process happens relatively quickly. Once insulin arrives, the glucose is removed from the equation fast, but the insulin in the bloodstream takes much longer to leave the body.
Why is this a problem you might ask? The issue is that free fatty acids, or the fat stored in our bodies, cannot be released for cell consumption until the insulin has left the bloodstream. So on come the cravings and irritability, and we eat. Thus our glucose levels spike right back up and even more insulin is released to combat the new levels. The doors to our cells are opened and they are fed and excess glucose again is stored in our fat cells. So with this consistent insulin bath going on we continue to add to our fat cells without taking anything out. Over time, this consistent insulin bath ages us faster and many of us develop type two diabetes.
Is there a solution? Yes! Of course, increasing exercise and eating better are the place to start. However, you must return your body to the natural weight loss system that it was intended to have. It is recommended to find a product that has blends of fiber that will help the insulin level mirror the glucose levels in your body. With them leaving the body together, our body is able to start the release of the free fatty acids thus entering fat burning zones, and achieving natural weight loss!
Additionally there are several things you can do to improve your natural weight loss. First, eat a high protein breakfast. Secondly, eat three well-balanced meals a day. Third, you should space meals out appropriately, keep at least 4 hours between breakfast and lunch, lunch and dinner and 12 hours between dinner and next breakfast. Fourth, increase your physical activity. And fifth, decrease junk food. Completing these steps and combined with an appropriate fiber product, you will be well on your way to and sustaining a Natural Weight Loss system.

Any steps would always include water. Drink a glass of water whenever you start to feel hungry. Eat 5-6 to times a day, consisting of small but healthy meals. This will lead to starting a consistency of smaller meals satisfying you. Then your stomach will slowly shrink, Want to win a eating contest? Practice by eating as much as you can leading up to the contest. This will in turn slowly expand your stomach to allow more food. So if thats the case, condition your body to eat less and your stomach will shrink to fit the amount of your smaller meals. And lots of water. Side note, muscle burns more calories at rest, allowing a lean person to naturally stay lean. And lots of water.

This flies in the face of convention, but it works. It's worked for me through a total of about 80 lbs. of weight loss (45 lbs., interrupted by pregnancy and baby, and then another 35 lbs.):

Cut out carbs, except what comes from vegetables, berries, cheese, and nuts. You'll likely find yourself eating more veggies than you ever have! Your body may feel like you're coming down with the flu for a few days, while your metabolism switches around. After that, you'll have more energy; need less sleep but sleep more deeply when you do sleep; and no longer have cravings. You'll be able to go several hours between meals without the need for a snack. Keep carbs between 20-30 a day if you're sedentary or need to loose weight; up to 50 if you're more active or already at a good weight. Marathon runners can go up a bit higher yet, but if you start feeling sluggish and having cravings, cut back.

Also, make sure you're getting enough fat. Fat makes you feel satisfied on a cellular level, instead of just your stomach feeling full. Your cells use saturated fat in building and maintaining your cell membranes. Plus it carries fat-soluble vitamins that happen to be catalysts for some of your body's mega-nutrients. For example, you need calcium. But without enough vitamin D (as well as magnesium and potassium) your body can't use it. And vitamin D can't be properly used without the presence of vitamins A and K3. All three are fat-soluble vitamins. This example is just one example of interdependent vitamins and minerals. There's one involving potassium, magnesium and calcium, which is one of the most important ones in your body. Yet each of those minerals is dependent upon proper levels of certain vitamins, many of which are fat-soluble. It's far better for you to eat a tablespoon of pasture-fed butter than to eat a handful of rice cakes or a granola bar! Fewer calories, more important and under-consumed nutrients, and important materials for your cells. Yet you'll feel satisfied. Putting a little cream in your breakfast smoothie, particularly if it's from pastured cows, and particularly if the smoothie is more protein-based, will keep you full for 3-5 hours. At least it does me, and many, many others.

You likely will not feel like stuffing yourself if you follow this plan. And you will not feel like snacking.

Then, the other general health things: drink water; get enough sleep, get enough exercise. Exercise energizes you so you are less likely to eat out of boredom. Plus, it's harder to hit your mouth with food if your arms are swinging while you run, or if they're full of weights or a bat or ball glove.

1. Drink 2 full glasses of water before you eat any meal to give your stomach the illusion that it is full, hence you won't consume that much food.
2. Drink water throughout the day, esp when you start to feel hungry.
3. Drink some more in the evening.

In answer to your question for three tips and tricks I have to be brief and then add a very important point.

All three tips and tricks have to due with NUTRIENT CONTENT

The point of eating is that of a primal reason, and that reason is to receive nutrients. Though through our lives food has become something that satisfies more than just our need for nutrients, and a desire for our food to look and taste good is also on the list.

With produce for example lets say, not all apples for instance, are created equal. Apple trees grown in soil with poor nutrient content will produce apples with low nutrient content thus giving the person who eats the apple a less than satisfied feeling and a need or appetite to eat more.

The same goes for animal products. An animal is and produces what it eats. Dairy from an animal that has a less than nutrient dense diet will not contain the same amount of nutrition as would an animal of a superior diet. One glass of milk does not satisfy and leaves the drinker thirsty for more whereas the other glass of milk, the glass that came from an animal who's diet was crammed full of nutrients, just might satisfy with the first sip.

Organic vs. Nutrient dense.

Just because something is organic does not mean that has nutrient content. Organic simply means that it does not have certain chemicals used in its production.

One last thing food combining is very important. Chemistry is food and food is chemistry some foods in combination may increase your bodies ability to take more nutrients from it before excretion and some combination may do the opposite

the easiest way to help with your need to reduce appetite and amount of food consumed, though not practical in almost all circumstances, would be to start your own farm, grow your own fruits and veggies, and raise your own animals. RIGHT.....?

the next best thing is to shop at LOCAL farmers markets, ask about the soils where the produce is grown, the feed of the animals, and visit the farms if you can.

after this.....well shop as organically as possible. Chemicals used to grow food are harmful to our bodies and the earth. The more harm to our body the more work that it has to do to protect and repair itself and the more nutrients that you will need. Ask your grocer where certain foods are coming from.

hope this help

1) Try not to decrease food volume - instead, decrease caloric density. For example, if you previously would eat a bowl of homeade mac & cheese with 4 oz pasta and 3 oz cheese in the cheese sauce, reduce the cheese to 1-2 oz, the pasta to 2 oz and replace the missing pasta with vegetables (like broccoli or green beans or cauliflower). Thus, I increase the amount of vegetables I eat and decrease the amount of other things I eat - but I still eat roughly the same volume of food. That way, I feel equally satisfied. Usually, this means eating less or no processed food and eating more whole foods.

2) When I really want sweets, I make a fruit smoothie or other fruit based dessert, particularly those made with berries or stone fruits and with little or no sugar. Berries and stone fruits are higher fiber fruits, so they do less to spike your blood sugar. I particularly like 3/4 mango + 1 cup blueberries + 1/2 cup hemp milk + ice + 1/2 cup unsweetened almond milk blended until smooth. It's filling and delicious.

3) I avoid eating for reasons other than hunger or when I'm not paying attention. It's an established fact that most Americans rely on visual or other external cues to tell us when we should be full while most Europeans rely on internal cues (such as feeling full) to tell them when to stop eating. Thus, I avoid eating while doing other things or as a form a procrastination / to fill an emotional issue (like feeling bored). If I'm hungry, I stop doing whatever I was doing, get food, eat the food and actually pay attention to it. I also stop when I begin to feel satisfied and put any remaining food away. I know I can get more later if I get hungry again. If I'm bored, I find something entertaining to do, instead of eat.

These tips worked well for me. I lost 33 pounds a little while back through a combination of changing my eating habits (without going on a "diet") and increasing my exercise.