Whose Life Is This Anyway?
Forever Weight Loss or Weight Loss Forever
1. You are fat because of what you think, not because of what you eat. Deal with what it really is.
2. Think about what you eat. Magnify. Examine calories, nutrients, density, satiation, variety , color, smell, presentation.
3. Think about other things. Replace food thoughts with thoughts about other things.
4. Feeling is not thinking.
5. Magnify the experience and enjoy the enjoyment. Control the environment. Expand the time of decision, acquisition, preparation, presentation. Eat with others, make it a conversation.
6. Eat for health not against weight. Examine and experiment with new foods, new combinations, seasonings, natural (without seasoning), eat fresh.
7. Do not restrict food groups, do not set time constraints. Plan (think about it) your caloric intake. Always ask, why am I eating. Do I need more or do I want more.
8. If you don’t remember what you last ate or when you ate, keep a record. Forced memory. Food diaries are the best way to develop good nutrition and accelerate progress toward weight loss.
9. Be prepared to experience some pain. Not hunger pains, but reality pains.
10. Get help. Support groups are good but professional help may be necessary.
11. Become a housekeeper not a house cleaner. Deal with issues before they become bigger. Again magnify. Half pounds are big deals. Deal with it now.
12. Think about the qualities of you. Remember that you are so much more than the sum of your caloric intake. Make a list of the things that people like about you and a list of the things that you like about you. Be gentle with yourself. Your self-image is the only opinion that makes any difference. You cannot control how others view you.
13. Dream. Many dreams are uncontrolled random thoughts, or are they. Do you ever wake up when you are dreaming. Is this to remember the dream or to stop it from developing. Look for things to dream about and dream to fulfill your needs rather than quashing the desires with food.
14. Take no thought for what you shall eat and what you shall drink. The birds do not sow nor do they reap yet they are provided for in abundance.
15. When you buy food by the pound you gain more pounds per dollar. Change the way that you find value in food. An extra quarter for how may extra calories? What do those extra calories actually cost? You must change the way that you place the value on food. Just because it is "all you can eat" doesn’t mean that you should try to eat it all.
16. Think of grocers and restaurateurs as salesmen. The extra value they are offering to you is for their benefit, not yours. This not only applies to
quantities but also to convenience. Restraunts market buffets as great value and quick service to you, when in reality the value is to themselves because large batch cooking and making you serve yourself allows them to reduce labor costs while increasing their guest through put thus moving the most dollars into their pockets. They do not care about you. They like you to be fat. Their lowest food cost items are those which are highest in the worst kind of fats, sugars and sodium.
17. Quit thinking of restaurant dining as a treat or a celebration. Reward yourself with something else.
18. Think of fresh fruits and vegetables as the rarest of commodities. You have to go out of your way to get them. They are worth the effort. When you are hungry and thirsty there is nothing more satisfying than a grapefruit peeled and eaten, or an apple or watermelon or cantaloupe. A fresh tomato or cucumber. Even potatoes and starchy vegetables are healthy and they are filling and satisfying. They are more work. They shall work for their<food> all the days of their lives.
19. Think of your car as transportation and your desk as a work place. These are not replacements for dining areas. Don’t confuse the places. Don’t bringyour work to the family table and don’t bring the table to your desk. When was the last time that you heard of someone starving to death on the commute home or while traveling in their cars? Eating while driving is not considered multi-tasking.
20. Everything consciously. Do not eat on auto-pilot. Think about it. Think about it. Think about it. How do you think about all of your food decisions without obsessing about food. How to consume without being consumed. Quantity vs. Quality. Quality of thought, perspective, attitude, planning, preparation vs. obsessive compulsive. Think about what, when, how, with whom, how much is enough, when to stop, how do you know you are full. What do you do next.
21. Think about what food has been replacing. Think about what food does for you. Think what you can do when you are healthy. Think about buying clothes in the regular department of a store. Think about what the excess money you spend on food could be used for. Think about what you could accomplish with the time you recover by eating less. Whose life is this any way?
22. Think about (enjoy) the flavor, texture, subtlety, complexity etc. of food as you eat. From the first bite. A little bit tastes as good as a lot. The
six bite sandwich should disappear from your eating experience. Smaller bites, no gulping. Avoid such behaviors and situations which encourage ravenous eating.
23. Food eaten when no one else knows or sees contains the most calories.
24. Hunger comes naturally, regularly, and uninvited on its own. Regulation and good decision must be conscious.
25. Think about the physiology of body fitness , weight gain, fat burning. Gain understanding, become your own expert. Separate science and reality from ideas and hype and oldwives tales. Learn that there are a lot of theories out there and that some of the gurus, as well as the authors and weight loss product developers are "bandwagoneers". Some have found success one way, a very narrow and unbalanced way. Most care more to sell you rather than to help you. If youtry it and it works then get complacent or worse you find that the idea or product or diet is not sustainable, you have just become the ideal target customer for the next book, diet, supplement, program. Make sure that you are FAD FREE . The simple truth is that calories are energy units. Excess calories are stored as body fat. Therefore when the number of intake calories equals the
number of calories expended you achieve weight ( fat ) maintenence . As the intake to expenditure ratio changes so does the fat gain vs loss change. In order to affect a loss of body fat you must either burn more calories by increasing activity levels, or reduce caloric intake by eating fewer calories. Combining both provides the most satisfying result.
26. Balance rather than focus. Many plans work for a while by drawing your attention to one area while ignoring others. Much like a magician performing an illusion. You think that you know what is going on but reality is just suspended (or diverted). Low Fat. Grapefruit. Cabbage soup. Low carb. No animal product. Sugar free. Avoid white food. High protein. They are all methods of reducing calorie intake and/or causing dehydration. Weight disappears quickly and comes back with a vengeance. Nutritional balance must occur to remain or become healthy.
27. Choice and accountability. No mindless or compulsive ingestion.
28. Make yourself accountable. Accept responsibility for your own self happiness, self image, your conditions, your own actions.
29. Remove the obstacles to achievement ,i.e. money, job, image, hours, weather
30. Q & A. Questions and Actions. Think about (question) all of the weight loss and exercise advice that you have heard. Determine what works and why. Separate the myth from the reality by determining what works for you. Action, action, action.
31. Everybody has to manage their weight, diet and fitness. It’s a matter of degree.
32. What can I eat to lose weight? Nothing is off limits. Quantity and quality are the keys. Get moving.
33. What can I eat to lose weight? What can I do to lose weight? The answer is less and more. Less food and more movement. By not limiting your food intake you are limiting your ability to move.
34. Be the architect of your body and your life. The first principle of architecture is that "form follows function". You don’t build a building and
then decide how to use it. You decide what you want to accomplish and build to that purpose. If you want to be a marathon runner you design your behavior and build your body to that specification. If you want to be a model then you have to design your behavior to be that of a model. If you want to be a happy, healthy adult, you need to design and live your life and behave like that of a happy, healthy adult.
35. Stop looking for someone to blame. You can look for help from others, but you can’t blame them. But with that said, remember that it is always your choice.
36. And a note to those who think that "we" have an obesity problem, and that "we"have to do something about it. STOP. Stop accepting responsibility for the actions of others. Stop enabling bad behavior by trying to legislate availability, and thinking that will force a behavioral change. By trying to modify the behavior of people through the forced regulation of others is giving the persons whom you say you want to help, the message that someone other than themselves is to blame for their condition.
37. Weight loss "solutions", which do anything to take any of the responsibility from you, are frauds, and doom you to being dependent. The
purpose of life is to be happy. Happiness comes as we become autonomous, self regulating and not dependent on others for validation. When they promise no hunger, no measuring, no calorie counting, no cooking, no planning, no work…blah, blah, blah. You are being converted from one mindless eating behavior to another. You are being forced to focus on the very thing you are already obsessing about.
38. Some programs offer some success by actual behavioral changes, but involve their "proprietary" product, which works like magic. Just swallow this a half hour before every meal with a glass of water, or sprinkle this miracle dust on anything you like to make the calories evaporate, and pay no attention to that man behind the curtain. And don’t forget the disclaimer that reminds you that increasing your water intake
and activity level greatly enhances the desired result. Oh, and don’t forget the "don’t eat anything two hours before bedtime" condition as well. If you will just buy these products and use them exactlyas described they will work for you. Remember thought that the results shown as examples are not typical and your result may vary. The other tag line that I love is that it works "first time-every time". If it works the first time, why would there need to be an every time. The truth is that there will always be another time because weight management is a forever behavior for
everybody. Even the people who you see as skinny or healthy and lucky not to have a weight problem, could be as big and out of shape as anyone, if they were not managing their food and activity.
39. One more thing about all of the programs and solutions which promise to make it easy and guarantee results. The ultimate responsibility for the success or failure still belongs to you. They will promise results only if you do what they say.
40. Personal physical trainers are all the rage and readily accepted, not only as normal, but sheik. There is more of a stigma attached to psychiatrists and therapists. The need for a personal therapist should be accepted as first line action when dealing with weight and eating disorders.
41. The availability of nutrition information is plentiful. I believe that there is no one who has not been inundated with the USDA guidelines and
nutrition information and ingredients labels and vitamins and minerals and fruits and vegetables and sustainable agriculture, and all natural this and organic that. But what does that all mean to me?
42. When weight is the issue calories is the only real measure of concern. As you manage calories and follow the result, the rest will come into line as a result.
43. Here is what I need, and use. Bathroom scale. Kitchen scale with gram and/or ounce measure and tare weight setting. Measuring cups. Measuring spoons. Tape measure (cloth). Computer/smart phone/tablet. I use the MyFitnessPal application, it is available for pc, smart phone or tablet.
44. The dreaded plateau. Everyone who has ever tried to lose weight has found plateaus in their endeavor. Embrace the plateau. In my adult life, I often say, I am either gaining weight or losing weight. I gain to the point where something triggers the "diet" gene. I then diet until I knock the fight out of it and go back to my previous behavior. Little by little, or rapid return, I get back all that I have lost if I’m lucky, if not I pick up a few extra. I swear that there is a skinny, svelt, swarthy body being held captive in this prison of food and fat. Once in a while an escape plan is hatched and determination to scale the walls to freedom boils to the surface. The fit man, however, is easily brought back into surrender by the tazing of a chocolate treat or a slice of some other diet defeating weapon. Unlike a real tazing, subduction is achieved by comfort and pleasure, rather than force and pain. Never the less, the fight is gone, and the ability to resist is overcome. This is particularly problematic if it occurs
while at a plateau. I have often said, and have heard it said by others, "if only I could reach my goal weight and then maintain it". What is maintenance of weight at a goal weight? It is reaching the goal weight "plateau" and staying there. If only I had maintained at any lower weight while I was there I would be better off than I am now. So, why not embrace the plateaus on the way back down to the goal as practice points to maintain so that when I reach my goal I will know how to stay there. Embrace the plateaus along the journey, evaluate the progress, assess the reason for the delay, recheck or reset the compass heading, and continue onward to the level or plateau that feels the best.
45. Extreme workout routines and boot camp jump starts work, but are they sustainable? I have found that weight loss and weight maintenance are more dependent on calorie intake than on calorie burn. I believe that getting to a more ideal weight and fitness level must enable me to enjoy the activity level that I enjoy rather than to force me to exercise more than is enjoyable. As I have lost weight I find that it is easier to engage in normal activities. In the same way that fad diets and extreme cleanses are to be avoided, so should extreme workout routines not be relied on as weight management tools. I believe that eating foods in balance to provide proper nutrition is the key and exercising to help you be able to enjoy normal activity should be the purpose. Fad exercise is in the same category as fad diets. Don’t do it.
46. Know who you are and what you want. Do it for yourself. Listen to your body.
47. Do not let others "insert" themselves into your life. In other words, do not let anyone else take any of the responsibility from you that you can do for yourself. Any help offered should empower your choice, actions, and accountability – not replace them.
48. Learn how to make exactly what you want to eat in one meal. I find that if I make enough for two portions with the intent of eating one later, I end up eating it right now when the appetite is piqued.
49. Follow body signals, know hunger. Eat any foods-no taboos
50. Eat fresh, from scratch.
51. Eat simply.
52. Enjoy the tastes of the food first.
53. Save money. Eat cheaply.
54. Water as main source of beverage.
55. Grow what I can. Preserve the harvest.
56. Think and plan-don't obsess.
57. Variety - for nutrition.
58. Eat to feel healthy not for comfort.
59. Measure and monitor.
60. Accept interruptions - not defeats.
61. Ignore most diet "advice and wisdom".
62. Take and accept responsibility.
63. Be satisfied.
64. Be flexible.
65. Question everything.
66. Control what you can/don't stress the rest.
67. No impulse eating.
68. Be honest with self.
69. Learn to enjoy not eating just like enjoying not working. Relax and enjoy the leisure.
70. Any help should empower choice, not replace it.
71. There is no hurry to reach the goal; dieting for an event is unsustainable.
72. Don't leave food out and accessible after meals. Realize that there are foods that I can’t have around the house. It’s not that I can’t eat the food occasionally but that having it readily available will guarantee over-consumption
2. Think about what you eat. Magnify. Examine calories, nutrients, density, satiation, variety , color, smell, presentation.
3. Think about other things. Replace food thoughts with thoughts about other things.
4. Feeling is not thinking.
5. Magnify the experience and enjoy the enjoyment. Control the environment. Expand the time of decision, acquisition, preparation, presentation. Eat with others, make it a conversation.
6. Eat for health not against weight. Examine and experiment with new foods, new combinations, seasonings, natural (without seasoning), eat fresh.
7. Do not restrict food groups, do not set time constraints. Plan (think about it) your caloric intake. Always ask, why am I eating. Do I need more or do I want more.
8. If you don’t remember what you last ate or when you ate, keep a record. Forced memory. Food diaries are the best way to develop good nutrition and accelerate progress toward weight loss.
9. Be prepared to experience some pain. Not hunger pains, but reality pains.
10. Get help. Support groups are good but professional help may be necessary.
11. Become a housekeeper not a house cleaner. Deal with issues before they become bigger. Again magnify. Half pounds are big deals. Deal with it now.
12. Think about the qualities of you. Remember that you are so much more than the sum of your caloric intake. Make a list of the things that people like about you and a list of the things that you like about you. Be gentle with yourself. Your self-image is the only opinion that makes any difference. You cannot control how others view you.
13. Dream. Many dreams are uncontrolled random thoughts, or are they. Do you ever wake up when you are dreaming. Is this to remember the dream or to stop it from developing. Look for things to dream about and dream to fulfill your needs rather than quashing the desires with food.
14. Take no thought for what you shall eat and what you shall drink. The birds do not sow nor do they reap yet they are provided for in abundance.
15. When you buy food by the pound you gain more pounds per dollar. Change the way that you find value in food. An extra quarter for how may extra calories? What do those extra calories actually cost? You must change the way that you place the value on food. Just because it is "all you can eat" doesn’t mean that you should try to eat it all.
16. Think of grocers and restaurateurs as salesmen. The extra value they are offering to you is for their benefit, not yours. This not only applies to
quantities but also to convenience. Restraunts market buffets as great value and quick service to you, when in reality the value is to themselves because large batch cooking and making you serve yourself allows them to reduce labor costs while increasing their guest through put thus moving the most dollars into their pockets. They do not care about you. They like you to be fat. Their lowest food cost items are those which are highest in the worst kind of fats, sugars and sodium.
17. Quit thinking of restaurant dining as a treat or a celebration. Reward yourself with something else.
18. Think of fresh fruits and vegetables as the rarest of commodities. You have to go out of your way to get them. They are worth the effort. When you are hungry and thirsty there is nothing more satisfying than a grapefruit peeled and eaten, or an apple or watermelon or cantaloupe. A fresh tomato or cucumber. Even potatoes and starchy vegetables are healthy and they are filling and satisfying. They are more work. They shall work for their<food> all the days of their lives.
19. Think of your car as transportation and your desk as a work place. These are not replacements for dining areas. Don’t confuse the places. Don’t bringyour work to the family table and don’t bring the table to your desk. When was the last time that you heard of someone starving to death on the commute home or while traveling in their cars? Eating while driving is not considered multi-tasking.
20. Everything consciously. Do not eat on auto-pilot. Think about it. Think about it. Think about it. How do you think about all of your food decisions without obsessing about food. How to consume without being consumed. Quantity vs. Quality. Quality of thought, perspective, attitude, planning, preparation vs. obsessive compulsive. Think about what, when, how, with whom, how much is enough, when to stop, how do you know you are full. What do you do next.
21. Think about what food has been replacing. Think about what food does for you. Think what you can do when you are healthy. Think about buying clothes in the regular department of a store. Think about what the excess money you spend on food could be used for. Think about what you could accomplish with the time you recover by eating less. Whose life is this any way?
22. Think about (enjoy) the flavor, texture, subtlety, complexity etc. of food as you eat. From the first bite. A little bit tastes as good as a lot. The
six bite sandwich should disappear from your eating experience. Smaller bites, no gulping. Avoid such behaviors and situations which encourage ravenous eating.
23. Food eaten when no one else knows or sees contains the most calories.
24. Hunger comes naturally, regularly, and uninvited on its own. Regulation and good decision must be conscious.
25. Think about the physiology of body fitness , weight gain, fat burning. Gain understanding, become your own expert. Separate science and reality from ideas and hype and oldwives tales. Learn that there are a lot of theories out there and that some of the gurus, as well as the authors and weight loss product developers are "bandwagoneers". Some have found success one way, a very narrow and unbalanced way. Most care more to sell you rather than to help you. If youtry it and it works then get complacent or worse you find that the idea or product or diet is not sustainable, you have just become the ideal target customer for the next book, diet, supplement, program. Make sure that you are FAD FREE . The simple truth is that calories are energy units. Excess calories are stored as body fat. Therefore when the number of intake calories equals the
number of calories expended you achieve weight ( fat ) maintenence . As the intake to expenditure ratio changes so does the fat gain vs loss change. In order to affect a loss of body fat you must either burn more calories by increasing activity levels, or reduce caloric intake by eating fewer calories. Combining both provides the most satisfying result.
26. Balance rather than focus. Many plans work for a while by drawing your attention to one area while ignoring others. Much like a magician performing an illusion. You think that you know what is going on but reality is just suspended (or diverted). Low Fat. Grapefruit. Cabbage soup. Low carb. No animal product. Sugar free. Avoid white food. High protein. They are all methods of reducing calorie intake and/or causing dehydration. Weight disappears quickly and comes back with a vengeance. Nutritional balance must occur to remain or become healthy.
27. Choice and accountability. No mindless or compulsive ingestion.
28. Make yourself accountable. Accept responsibility for your own self happiness, self image, your conditions, your own actions.
29. Remove the obstacles to achievement ,i.e. money, job, image, hours, weather
30. Q & A. Questions and Actions. Think about (question) all of the weight loss and exercise advice that you have heard. Determine what works and why. Separate the myth from the reality by determining what works for you. Action, action, action.
31. Everybody has to manage their weight, diet and fitness. It’s a matter of degree.
32. What can I eat to lose weight? Nothing is off limits. Quantity and quality are the keys. Get moving.
33. What can I eat to lose weight? What can I do to lose weight? The answer is less and more. Less food and more movement. By not limiting your food intake you are limiting your ability to move.
34. Be the architect of your body and your life. The first principle of architecture is that "form follows function". You don’t build a building and
then decide how to use it. You decide what you want to accomplish and build to that purpose. If you want to be a marathon runner you design your behavior and build your body to that specification. If you want to be a model then you have to design your behavior to be that of a model. If you want to be a happy, healthy adult, you need to design and live your life and behave like that of a happy, healthy adult.
35. Stop looking for someone to blame. You can look for help from others, but you can’t blame them. But with that said, remember that it is always your choice.
36. And a note to those who think that "we" have an obesity problem, and that "we"have to do something about it. STOP. Stop accepting responsibility for the actions of others. Stop enabling bad behavior by trying to legislate availability, and thinking that will force a behavioral change. By trying to modify the behavior of people through the forced regulation of others is giving the persons whom you say you want to help, the message that someone other than themselves is to blame for their condition.
37. Weight loss "solutions", which do anything to take any of the responsibility from you, are frauds, and doom you to being dependent. The
purpose of life is to be happy. Happiness comes as we become autonomous, self regulating and not dependent on others for validation. When they promise no hunger, no measuring, no calorie counting, no cooking, no planning, no work…blah, blah, blah. You are being converted from one mindless eating behavior to another. You are being forced to focus on the very thing you are already obsessing about.
38. Some programs offer some success by actual behavioral changes, but involve their "proprietary" product, which works like magic. Just swallow this a half hour before every meal with a glass of water, or sprinkle this miracle dust on anything you like to make the calories evaporate, and pay no attention to that man behind the curtain. And don’t forget the disclaimer that reminds you that increasing your water intake
and activity level greatly enhances the desired result. Oh, and don’t forget the "don’t eat anything two hours before bedtime" condition as well. If you will just buy these products and use them exactlyas described they will work for you. Remember thought that the results shown as examples are not typical and your result may vary. The other tag line that I love is that it works "first time-every time". If it works the first time, why would there need to be an every time. The truth is that there will always be another time because weight management is a forever behavior for
everybody. Even the people who you see as skinny or healthy and lucky not to have a weight problem, could be as big and out of shape as anyone, if they were not managing their food and activity.
39. One more thing about all of the programs and solutions which promise to make it easy and guarantee results. The ultimate responsibility for the success or failure still belongs to you. They will promise results only if you do what they say.
40. Personal physical trainers are all the rage and readily accepted, not only as normal, but sheik. There is more of a stigma attached to psychiatrists and therapists. The need for a personal therapist should be accepted as first line action when dealing with weight and eating disorders.
41. The availability of nutrition information is plentiful. I believe that there is no one who has not been inundated with the USDA guidelines and
nutrition information and ingredients labels and vitamins and minerals and fruits and vegetables and sustainable agriculture, and all natural this and organic that. But what does that all mean to me?
42. When weight is the issue calories is the only real measure of concern. As you manage calories and follow the result, the rest will come into line as a result.
43. Here is what I need, and use. Bathroom scale. Kitchen scale with gram and/or ounce measure and tare weight setting. Measuring cups. Measuring spoons. Tape measure (cloth). Computer/smart phone/tablet. I use the MyFitnessPal application, it is available for pc, smart phone or tablet.
44. The dreaded plateau. Everyone who has ever tried to lose weight has found plateaus in their endeavor. Embrace the plateau. In my adult life, I often say, I am either gaining weight or losing weight. I gain to the point where something triggers the "diet" gene. I then diet until I knock the fight out of it and go back to my previous behavior. Little by little, or rapid return, I get back all that I have lost if I’m lucky, if not I pick up a few extra. I swear that there is a skinny, svelt, swarthy body being held captive in this prison of food and fat. Once in a while an escape plan is hatched and determination to scale the walls to freedom boils to the surface. The fit man, however, is easily brought back into surrender by the tazing of a chocolate treat or a slice of some other diet defeating weapon. Unlike a real tazing, subduction is achieved by comfort and pleasure, rather than force and pain. Never the less, the fight is gone, and the ability to resist is overcome. This is particularly problematic if it occurs
while at a plateau. I have often said, and have heard it said by others, "if only I could reach my goal weight and then maintain it". What is maintenance of weight at a goal weight? It is reaching the goal weight "plateau" and staying there. If only I had maintained at any lower weight while I was there I would be better off than I am now. So, why not embrace the plateaus on the way back down to the goal as practice points to maintain so that when I reach my goal I will know how to stay there. Embrace the plateaus along the journey, evaluate the progress, assess the reason for the delay, recheck or reset the compass heading, and continue onward to the level or plateau that feels the best.
45. Extreme workout routines and boot camp jump starts work, but are they sustainable? I have found that weight loss and weight maintenance are more dependent on calorie intake than on calorie burn. I believe that getting to a more ideal weight and fitness level must enable me to enjoy the activity level that I enjoy rather than to force me to exercise more than is enjoyable. As I have lost weight I find that it is easier to engage in normal activities. In the same way that fad diets and extreme cleanses are to be avoided, so should extreme workout routines not be relied on as weight management tools. I believe that eating foods in balance to provide proper nutrition is the key and exercising to help you be able to enjoy normal activity should be the purpose. Fad exercise is in the same category as fad diets. Don’t do it.
46. Know who you are and what you want. Do it for yourself. Listen to your body.
47. Do not let others "insert" themselves into your life. In other words, do not let anyone else take any of the responsibility from you that you can do for yourself. Any help offered should empower your choice, actions, and accountability – not replace them.
48. Learn how to make exactly what you want to eat in one meal. I find that if I make enough for two portions with the intent of eating one later, I end up eating it right now when the appetite is piqued.
49. Follow body signals, know hunger. Eat any foods-no taboos
50. Eat fresh, from scratch.
51. Eat simply.
52. Enjoy the tastes of the food first.
53. Save money. Eat cheaply.
54. Water as main source of beverage.
55. Grow what I can. Preserve the harvest.
56. Think and plan-don't obsess.
57. Variety - for nutrition.
58. Eat to feel healthy not for comfort.
59. Measure and monitor.
60. Accept interruptions - not defeats.
61. Ignore most diet "advice and wisdom".
62. Take and accept responsibility.
63. Be satisfied.
64. Be flexible.
65. Question everything.
66. Control what you can/don't stress the rest.
67. No impulse eating.
68. Be honest with self.
69. Learn to enjoy not eating just like enjoying not working. Relax and enjoy the leisure.
70. Any help should empower choice, not replace it.
71. There is no hurry to reach the goal; dieting for an event is unsustainable.
72. Don't leave food out and accessible after meals. Realize that there are foods that I can’t have around the house. It’s not that I can’t eat the food occasionally but that having it readily available will guarantee over-consumption