Hi everybody this is Monica Reinagel and you're listening to the

nutrition divas quick and dirty tips for eating well and feeling fabulous in recent

weeks I've done a couple of shows about reducing your risk for common diseases.

For example, I've offered tips on raising your HGL cholesterol, on improving your insulin sensitivity,

reducing your risk of type 2 diabetes, and just slowing the

aging process in general. And as you may have noticed, one piece of advice keeps

coming up over and over again. In order to be and to stay healthy, you have to get yourself to a healthy weight.

Of course, I realize that this is a lot easier said than done.

After all, if losing weight were that easy,

two-thirds of the population wouldn't be overweight.

In order to take off extra pounds, you have to eat less.

And when you eat less, you usually feel hungry, and most of us find that unpleasant and that's where it falls

apart for a lot of people. So today I have some tips for you on how to eat fewer

calories without feeling hungry.

This isn't about a diet that you go on and then fall off of.

It's about getting your body's appetite regulation mechanisms working for you instead of against you.

These strategies can help you lose weight if you need to, but they're just as useful as a maintenance strategy.

Your stomach is a little like a water balloon.

When it's empty, it's relatively small and... Your stomach is a little like a water balloon.

When it's empty, it's relatively small and slack.

And then when you fill it up, it stretches and gets totter.

There are special nerve cells in the lining of your stomach

...