Water. When you wake up, drink a glass of water before anything else. When you feel hungry, drink a glass of water before you go looking for something to eat. Go to the grocery store and buy unprocessed wheat bran in the cereal section. Go to allrecipes.com and search "classic bran muffin." Instead of flour whiz oatmeal in a blender, and instead of buttermilk use plain yogurt, and instead of oil use applesauce. See if you can find a silicone rubber muffin pan. That is a joy to use. You may as well get some gallon freezer bags because you will want to freeze muffins so you can eat some any time you want a snack.