Eating slowly, chewing food well leads to eating slower, which leads to a decrease in the amount of food eaten, and a faster feeling of satiety, and this helps to lose weight, as the results of 23 studies showed that people who eat their food quickly tend to gain weight compared to those People who eat their food slowly, and people who eat fast food are more likely to be obese. [1] Drinking water Americans get more than a fifth of their daily calories through drinks only, so replacing these drinks with water is a smart step to losing weight, in addition to that, she points out. Research indicates that drinking water before meals may make a person feel full, which helps in losing weight as well. [2] Eating breakfast Eating breakfast every day helps to lose weight, as nutritionist and author Elizabeth Ward says that many People believe that not eating breakfast helps to reduce calories, but skipping this meal usually leads to eating more food throughout the day, and studies indicate that people who eat a meal For breakfast, they have a lower BMI. [3] Eating whole grains can lose weight by avoiding refined grains, such as: white bread, cakes, and biscuits, and replacing them with whole grains, such as: whole wheat bread and pasta, brown rice, and chips. Bran and popcorn, as whole grains are rich in fiber that the body needs, and also help to feel full. [3] Get enough sleep. Lack of sleep stimulates a part of the brain that controls eating late, which increases the desire to eat Unhealthy foods, so people tend to eat more food when they do not get enough hours of sleep, and sleep deprivation can slow down the body's production of leptin, the substance responsible for feeling full and increasing the secretion of Hunger hormone called ghrelin