1. WEIGH YOURSELF DAILY AND MEASURE YOUR WAIST CIRCUMFERENCE.

Be consistent and do this first thing in the morning (after voiding or whatever).  And keep the scale in the same place on the floor. Best to have a body composition scale, giving you body fat %.  The goal is to lose fat, not muscle.

Put the tape measure between your bottom rib and the top of your hip bone.

2, EAT WHOLE FOODS,

Whole foods have one ingredient, not several. And are not ultraprocessed.  All foods are processed.  Washing is a process.  

Whole foods are more filling and are nutritious. Generally, UPFs are not but have plenty calories (e.g., potato chips). 

3. IF IT HAS ANY CALORIES, DON’T DRINK IT.

4. SLEEP UNTIL YOU ARE WELL RESTED AND MINIMIZE YOUR STRESS.

Stress will often appear in daily life, sometimes withing your family or job.  Make a plan to respond better to people or the situation..

5 ACTIVITY IS IMPORTANT, ALONG WITH RESISTANCE TRAINING.

Walking briskly is almost enough, for at least 45 minutes. This will help you stay or be healthy, reduces stress and encourages sleep.  Activity helps maintain weight loss and brain health, but calorie restriction is more important for weight loss.

6. USE A MEDICATION WITHOUT SHAME AND IT’S NOBODY’S BUSINESS.

Excess adipose tissue (fat) is a disease but the brain and body doesn’t understand so they make it hard to lose weight.  If you had had blood pressure, we don’t ask that you ‘will it away’.  We give you medicine.  Interventions are common for disease, which is what excess weight is.