For me the biggest culprit is salt. Even though the USDA recommendation is 2,000 milligrams (mg) a day I strive for 1,500 mg. I've found if you watch the salt intake then sugar intake will take care of itself.

Over time my wife and I have found brands we stay away from and other brands we can rely on. Some prepared foods we don't purchase. Instead my wife makes from scratch. A can of condensed tomato soup can range from 410 to 1,100 mg of salt. My wife's tomato soup has less than 50 mg of salt.

The second culprit is portion control. I don't eat big meals anymore. It takes about three to four months of constant measuring cup use for correct portion size to become a habit.

Jim Fogle - 2025 BiaB (Build 1128) RB (Build 5) - Ultra+ PAK
DAWs: Cakewalk by BandLab (CbB) - Standalone: Zoom MRS-8
Laptop: i3 Win 10, 8GB ram 500GB HDD
Desktop: i7 Win 11, 12GB ram 256GB SSD, 4 TB HDD
Music at: https://fogle622.wix.com/fogle622-audio-home