— Kay Rutledge

Okay. The first thing I can recommend is like I said earlier is try cutting out oil. I had a student come to one of my classes years ago where I showed them how to cook without oil and I showed him a huge it was a presentation or it was like all kinds of different nutrition things. And the one thing that she took away from the class was let me try it cooking without oil and because it was just kind of a crazy thing and still kind of a crazy thing and she's like, you know what I didn't go plant-based. I just ate, you know, like I regularly did but one thing I did was I stopped cooking with oil. And she contacted me four months later, and she lost 30 pounds just from that one change. So that's probably one of the biggest things I can say is switch to a healthy fat. So try to avoid the oils if you can. Try to make most of your meals at home too, because when you go to restaurants, you don't typically know what's in the food that you're eating because they're you know when you go to a typical Connery School. I was tell you to add more fat and salt to everything and those are not helping us As Americans and eaters or health. So, you know avoiding those things will definitely help you, you know trying to cook as many emails at home as you can. So, you know, what's in the food. And then avoiding oils or other great ways to be able to do that. One of the things you might want to consider too is just portion control and I have no idea about how you eat it all but I found that portion control something that's you know, I came from polish grandmother that as soon as you were done with your food. She loaded Europe your plate up with more and she was part of the clean play Club. Don't be part of the clean play Club. It's okay not to finish all the food on your plate put Less on your plate to start. And if you're hungry go get more that's totally fine. That's nothing wrong with that. But between those three tips, I think that problem will help you out a little bit.