I lost 35lbs in as many days. I noticed that one week or so off all refined sugar products, I stopped having that sweet tooth after I ate. If you really want to make a difference, cut out all sugars, breads, rice, pasta and potatoes. Rely on eggs, veggies, fruit, meat. Soup can be your best friend. Awareness thru calorie counting was key. There are great apps out there that already know the calories of stuff. When I did just have to munch, I kept in all the salty snacks. Nuts, sunflower seeds, popcorn but used portion control. (One bowl, etc).....is that my nose in there....ooops....