I never exercised before I turned 31. I also got fat after I turned 30. Not obese, but 20 lbs north of normal bmi range. I quickly turned around after a friend

I never exercised before I turned 31. I also got fat after I turned 30. Not obese, but 20 lbs north of normal bmi range. I quickly turned around after a friend of mine shamed me for looking like a over inflated balloon. Here's my advice: 1. You can't run in front of bad diet. Unless you are exercising as much as Michael Phelps does and losing 10,000 calories, don't look at exercise at weight reducing instrument. 2. Learn to eat slow. Really slow. Wait for few seconds between bites and chew longer. Give your body a chance to send a full signal. 3. Aim to eat only a small portion at a time. If you are eating out, divide food into smaller partitions and only eat one partition at at time. 4. Don't be afraid of throwing food away. It's unfortunate that there are kids in africa starving, but that doesn't mean you have a get a diabetes for them. 5. If you feel like it, start exercising. But just because you walked for 30 mins, doesn't mean you are entitled to can of coke, a cookie, or a piece of pie. No. Walking 30 mins doesn't even burn 1/2 can of coke. 6. Remember it's not what you eat, it's how much you eat. Don't start a fucking buzz word diet to lose weight, just eat little bit less and let you body adjust and tighten your stomach so you will be less and less hungry as time passes. 7. One last thing, eat only when you are hungry. Learn to say no to food. Just because there's a cookie or a candy or a piece of pizza lying around, doesn't mean you have to shove it down your throat. Just because it's noon, doesn't mean you have eat lunch. Just because it's 6PM doesn't mean you have to eat dinner. If you have to wake up at 1AM and eat a sandwich, but don't eat dinner if you are not hungry.