I have to say cutting back your portions really works for losing weight. I haven't cut anything out of my diet just have cut back my portions and I've lost like 4 pounds. I'm so excited. I've tried to reprogram myself to know the proper portions and my stomach doesn't take as much food in anymore. I also have been avoiding fast food which I think has helped also. It's amazing how big the portions are at the restaurants. I don't even want to eat that much food anymore.