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| Your
daily routine |
First thing in the morning,
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Void |
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Weigh nude immediately
afterward |
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Mark weight graph |
During the day,
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After the first month,
exercise 25 minutes each day to develop
muscle tone using Denise Austin's
"Pilates Mat Workout," a DVD available from amazon.com
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Bathe using lufa scrub
brush on fatty areas to improve circulation |
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Drink 2 Liters of water
with fresh lemon juice (lemons are a diuretic); 2 Liters, not counting any
other liquid (coffee, tea, etc.) |
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Take supplements using
part of your water requirement |
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Update spreadsheet |
Update the enclosed Excel
spreadsheet daily:
Cell
Contents
I05
Current Weight
I06 Days
on Diet
E13-H13 Respond as to completion of task
I13 Daily
weight
J-K Copy cells from row above
L-P Key
values from Daily Food Intake
Q
Type any item of interest about the diet day
R-V Copy cells
from the row above
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During the day ... |
As you eat during the day,
choose foods from your Daily Food Worksheet. Mark items during the day and
add up the columns at night. Add any new item which you consume; count
everything everyday! Be honest “to” yourself.
If you are hungry for pasta
dishes, substitute 8 oz spaghetti squash at 10 calories per ounce for pasta
at 100 calories per ounce. Substitute eggplant for potatoes. Cut all fat
off meat before cooking. Invest in a portable grill. Steam or grill
all vegetables. Grill, roast, or bake all meats. |
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Rules of the Road |
Eat as much as you like of
the following “free foods”:
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Lemons and lemon juice |
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Garlic and other herbs
including coarse ground pepper |
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Sugar-Free Jello |
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Hot sauces |
At all costs, avoid the
following “excluded foods”:
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Salt |
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Alcohol of any type |
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Fried food of any type |
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“Food in a bag” of
any type, especially chips |
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Fruit, bread, or pasta
(all high in carbohydrates) |
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1st month: no cheese |
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Fast food unless you know
the nutritional values |
Do nothing to kick in your
appetite:
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Do not eat or
drink anything between 8 pm and 8 am |
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Do not watch food
TV commercials |
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Do not read
recipes anywhere at anytime |
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Do not shop for
food when hungry |
Do something
to ignore food:
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Resume a lapsed hobby
(sewing, painting, gardening, etc.) |
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Take a course in a side
interest (beginning Spanish, etc.) |
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Have your nails done once
a month |
| Read anything of
interest, except food-related |
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When the inevitable
happens … |
OK, so it’s New Year’s
Eve or the best wedding event of the year, what do you do? Well, I just
enjoy it as much as possible, realizing that all those chemical imbalances
that I have worked so hard to achieve will take 3-4 days to recover. Drink
water or diet soda between alcoholic drinks. Champagne is the least
problematic, then wine, beer and finally hard liquor.
After eating a piece
of wedding cake one weekend, two days later I craved the whole cake. Sugar
does not like to be dismissed! And I lost nothing that week! Try to be
careful when you deviate from your plan. |
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A new life style … |
The whole idea is to
retrain your body to happily exist at a lower intake of food. Then after
you achieve your goal, use THE Diet as a base and add back items you have
missed until you reach your daily maintenance level. If you don’t stop
then, over time you will gain weight!
By the age of five, your
body had developed its lifetime supply of fat cells. Unfortunately your
body will never shed these fat cells. So they shrink as they store lesser
levels of fat and expand as they store more. Remember this tidbit as you
enjoy butter, desserts, and fatty meats. Be careful!
When you have lost two
clothes sizes, give all your larger clothes to charity. Do not keep them. And purchase inexpensive cotton underwear just a tad too small.
Once a month, conduct a private fashion show using the tight-fitting clothes
in the back of your closet. |
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