Portion control....NO SECONDS......purposefully focused on higher fiber foods....lots and LOTS of fresh fruit and vegetables.....drink lots of water (more than 65 ounces per day....minimum 16 ounces per meal).
Do not under estimate the impact of being active. Use some device i.e. smart phone app, pedometer, et al and monitor the number of steps taken per day. Using a target of 10,000 steps per day includes a dedicated walk of a mile or more every morning. You will initially be surprised how far below 10,000 one is........use a lower target like 5,000 depending upon age, physical ability, stamina.
Deserts? A once in a great while, not very often treat.
Weigh once per week to monitor progress (or lack of it).
We have lived this way for the past 25 or more years....and it works as advertised.....and it is free.
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