It's recommended adults get at least seven to nine hours sleep each night. When you're behind on sleep, your body produces more ghrelin — your body's hunger hormone.  Higher levels of ghrelin make you feel hungrier throughout the day. Studies show that a body that is sleep deprived craves more carbohydrates.  Go to bed earlier or wake up later if possible so that you can get in the recommended amount of sleep. Also shut off all lights, electronics and any other devices that give off light or make sounds.  Even small distractions can prevent you from falling asleep or staying asleep. If you’re trying to feel full without eating in order to lose weight, it’s still important to make sure that you’re eating regular, consistent meals. This will not only help your body more effectively lose weight, but also ensure you are getting the proper nutrients to stay healthy.  Studies have shown that skipping meals may increase your hunger levels over the day and could cause you to overeat.  Plan to have at least three meals daily.  If there is more than four to five hours between meals, you may need a snack in addition to your meals. Your food choices also affect how full you feel. By choosing to eat whole foods (like fruits, vegetables or whole grains) that will stabilize your blood sugar and not digest quickly, you will feel fuller longer after meals.  High water, high fiber foods such as fruits and vegetables will also help you feel fuller longer because they add bulk to your meal. For example, you could have one cup of raspberries or one cup of cooked whole wheat spaghetti for extra fiber.  Hearty soups and stews are a good option because they’re often high in water, protein, and fiber content. Add ingredients such as vegetables, beans, and herbs to help yourself feel fuller for longer. For example, beans such as and lentils are high in fiber, while vegetables including split peas are another high-fiber option. Add lean meats such as chicken or beef to a soup for protein.  Try hummus and cut vegetables like water-rich cucumber or fiber-rich broccoli to make yourself feel fuller in between meals.
++++++++++
One-sentence summary -- Get adequate sleep. Don't skip meals. Eat whole and satiating foods.


If you haven’t changed the homepage yet, the default page when you create a new tab is the Google Search bar. Below it are thumbnails of some of the frequent sites you go to. A small translucent X (close) button will appear at the upper right of the thumbnail. Click on the close button to remove it from the most visited list. If you’ve been to a lot of sites lately, the site next on the list will replace that one you removed.
++++++++++
One-sentence summary -- Open Google Chrome or open a new browser tab. Drag your mouse pointer over one of the thumbnails. Close.


Take all measurements with the tape flat against your skin, but not compressing it:  Look straight ahead and relax your shoulders without hunching. Place the tape flat around your neck, just below the larynx (Adam's apple). Keep the tape level, at the same height on the front and back of the neck. Round the measurement up to the nearest half inch. For example, if your neck measures 14.6 inches, round up to 15 inches. Guide the measuring tape around the circumference of the waist at the most narrow point, usually between the belly button and the sternum. If you're not sure where this is, measure at several points and use the smallest value:  For best results, hang your arms at your sides while someone else measures. Breathe in and exhale normally. Record the abdomen measurement at the end of the breath. Round down to the nearest half inch. For example, your abdomen might measure 28 inches around. Women may carry more body fat around their hips compared to men. Including this measurement is important for an accurate estimate of female body fat:  You can measure against your skin or over thin clothing. If you are wearing tight clothing that compresses your soft tissue, change into something else and wait 30 minutes.  Wrap the measuring tape around the hips so that it winds around the widest part of the buttocks, as viewed from the side. Keep the tape parallel to the floor. Record this measurement, rounding down to the nearest half inch. An example of your hip measurement might be 32 inches. Take height into account, since a taller woman has larger measurements than a shorter woman with the same proportions:  Stand straight against a wall or other flat surface. Pull your shoulders back, keep your head up, and look straight ahead. Place a ruler or straight edge against the top of your head. Hold it flat and mark the wall with a pencil. Measure from the floor up to the pencil mark on the wall. Record the result in inches. For example, if you are 5'5", write down 65 inches. To avoid rounding errors, enter the following equation on one line of a calculator:  Female body fat % =163.205log⁡(waist+hip−neck)−97.684log⁡(height)−78.387{\displaystyle 163.205\log(waist+hip-neck)-97.684\log(height)-78.387}  For instance, entering the example measurements above:Body fat % =163.205log⁡(28+32−15)−97.684log⁡(65)−78.387{\displaystyle 163.205\log(28+32-15)-97.684\log(65)-78.387}=163.205log⁡(45)−97.684log⁡(65)−78.387{\displaystyle =163.205\log(45)-97.684\log(65)-78.387}=14.33{\displaystyle =14.33}This woman has approximately 14.33% body fat. This formula uses log10{\displaystyle log_{10}}, the default log button on calculators. Use these guidelines as a starting point to determine whether you are at a healthy body fat percentage:  A body fat percentage above 33% (if under 40 years old) may be considered overweight, while 39% or higher puts you in the highest risk category. A typical healthy woman has a body fat percentage between 21 and 33% (23–34% if over age 40, or 24–36% if over 60). Female athletes typically have a body fat of 14–20%, varying by sport. Women typically carry about 10-12% of essential body fat. Falling below this can be dangerous.
++++++++++
One-sentence summary --
Measure your neck. Measure your waist. Measure your hips. Measure your height. Enter your recorded data into the correct equation. Interpret your results.