Water. We absolutely must drink water to survive, and it has
zero calories, so there's no excuse to not drink it. As we typically get much of
our water content through foods, when we reduce food intake we begin to
dehydrate ourselves, which is dangerous. Also, cold water chills the body and
may raise metabolism to get warm again.
Vitamins and minerals. We must have these, too, to survive and so again there is
no excuse to not take at least a basic daily multivitamin (which may help reduce
some cravings as well). Vitamins are vital in keeping our bodies functioning and
our skin / hair / teeth nice. Particularly be aware of electrolytes (potassium,
magnesium, salt, along with water balance) and calcium.
Protein. Protein is necessary, particularly if you're exercising. It maintains
and repairs our muscles, including heart muscle, which is (last I heard) kind of
a requisite for continued survival.
Watch fat intake. Fat has, per gram, more calories than any other source of
energy and is stored more easily. Switch to low fat everything, then progress to
nonfat. Nonfat food tends to taste like crap (in my opinion) and you may end up
eating less because of that.
Caffeine. While caffeine can be an appetite suppressant and can increase your
metabolism, it will also act as a diuretic. Drink a glass of water for each cup
of tea, coffee, or diet soda you have. Again, dehydration is a potentially
serious problem.
Always read labels to avoid nasty surprises. This happens to me all the time and
makes for some panicky stress-moments. Also, look up food charts and be aware of
the caloric / nutritional content of everything you eat.
Understand yourself. Learn what you need, and when, and why. Everyone is unique
and there are no hard-and-fast universally applicable laws. Our bodies are very
good at telling us what we need, and knowing what you need gives control over
how you choose to satisfy those needs.
Find your binge triggers, be they food or places or people or feelings. Avoid
them at all costs. Figure out more acceptable ways of dealing with those
triggers than stuffing yourself silly.
Learn when you tend to eat and why you eat then in particular. Plan to be doing
something unrelated to food at those times. Many of us find night to be the
hardest time to avoid food.
Get plenty of sleep. Steal naps whenever you can and rest when you need to rest.
Sleep deprivation increases appetite and makes you age faster.
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