You can do something as simple as drinking two cups of water before a meal to fill your belly a bit so that you don't overeat, or change up your cheese from dairy to nondairy.

You don't need to stick to tough rules or overnight changes; you need not rely on hardcore discipline that makes you hate your life. You need only focus on progress, not perfection. Lean in to the process of losing weight, and it will happen easily.

The goal is progress, not perfection!

And check this out: If every American had one meat-free day per week, it would be the same as taking eight million cars off American roads in a year.

I was weaned on chicken-fried steak and hominy grits with goopy gravy all over. I loved meat and wore fur.

So if you're rooting around for something to eat, grab an apple while you're looking, and usually by the time you're finished eating it, your hunger will have been sidelined; it's crowding out at its best!

Most diets would have you cutting things out from your diet; they are about denial and discipline.