2. Set an achievable goal for you to weigh, by such and such time …
3. What is a “visible fat ?” Why should you cut back on them to lose weight ? NUTRIENT DENSITY !
4. Move towards eliminating fatty meats from your menu ( I like this term better than “diet”). YOU pick out what’s on your MENU. Imagine yourself at a restaurant … YOU choose it. YOU pay for it.
5. What’s on the menu for dessert ? Guess what ? Right again, YOU choose. What about those so-called “soft drinks.” They are hydrocarbons, just like alcohol. The chemical formula of sugar is a long chain of carbon and hydroxide, C-OH. The chemical formula of ethanol, which if drunk at 95 % full strength is FATAL, is C2H5OH. “Soft” drinks may not be that “soft” after all.
6. Eat what you are supposed to eat when you are supposed to eat. Skipping breakfast to lose or maintain your weight ? Try starting a long trip with your car sitting on E. Just suppose you could get all the way to your job in Nashville coasting the last few miles on fumes. Would you take that risk every day and if you would, would you do it if you would be fired if you were late ? You may not lose your job from not eating breakfast, but your body will one day tell you ala Donald Trump, “You’re fired !”
7. Move toward eliminating all alcoholic beverages from your menu. Whatever imp it is that brings you a menu with alcohol on it, get you another waiter and tell him to bring you another menu with no alcohol on it. Remember nutrient density ? Beverage alcohol is all calories and NO nutrition, like Kool-Aid. Ever heard of “beer belly?” Remember the slogan, “Less filling, tastes great ?” Should have been, “All filling, adds weight.” Look at that beer can or whiskey bottle and think, “Drink it today, wear it tomorrow.”
8. Walk the walk.
9. If it’s not time to eat, find something else to do that’s fun and not fattening. Some suggestions ? Take a walk. Call/visit a friend. Write a letter. Read a book. Nuzzle your spouse. Help someone.
10. Uh-oh, here we go again with the journaling. Remember, you’re deprogramming yourself. You have been programmed from your infancy to be overweight. The sugary bottle in the cradle, sugar/fat-laden birthday parties, all those happy people guzzling booze on TV, going for the gusto, the little voice inside you that says, “You did good. EAT.” All these are in your bloodstream. And you’re going to have to march them all out by journaling. But you can and you will.