根据短文内容，在文中空白处填入一个恰当的单词，使短文完整通顺。

      Lots of people are not satisfied with their weight, but most of them don't know  _to change it. If you really need  

to weight, read the following advice.

      First, ask your morn or dad to help you change your food or lifestyle. It will be good the whole family.

    drink water or other sugar-free (无糖的) drinks if you're

     Third , stop  when you're full. Lots of people keep eating though they're full. Slowing down can help because

it your brain about 20 minutes to know how much is in your stomach.

     Fourth, take more exercise. Play a team sport or go to the gym. If you  Need to cut calories(卡路里)as

much you think, you can try other activities, such as hiking, cycling and dancing. They may be