when we think about chronic seases that affect so many people in the community, whether it's high bloodp ssure, diabetes, cholesterol, a variety of issues are affected by excess weight. that's why we take it so seriously. >> so in terms of strategies, you mentioned the tickets. pick wha you want and use -- eat small >> yes. . >> does that work psychologically? >> it can work. >> does it satisfy? >> it can be satisfying. a lot of people ll skip meals before the holiday dinner, i won't have breakfast or lunch so i can use my room for dinner. you're get there, ravenous and you've run out of your four tickets. forget the tickets, i'oing to enjoy. have a small meal. don't come to the dinner extremely hungry and look at what's in front of you. say, you know, i'm going have some of that, some of that and i'll pass on that. enjoy and savor the meal. eat slowly, don't eat too ra idly. a lot of times people think as soon as the food hits my stomach, i'll feel full. it can take up to 20 minutes for your brain to realize yore full. take your time, enjoy the conversation. after about 20 minutes, look back