drink lots LOTS and LOTS of water, like 8-12 glasses a day(8oz's), and 2cups b4 meals, to make u feel fuller. and don't eat at least 2-3 hours b4 bedtime, u gain wait that way. and dont drink soda!!, but if u must, only one a day and make it a diet soda. *water helps to flush out fat, keep u hydrated, n supress hunger*