-          Know your healthy weight and aim for it

-          Commit to a six year diet plan and control weight loss, maintenance or gain over time

-          Portion control is key – adopt HAM diet (Half as Much)

-          Eat slowly; eat within a 9 hour window - 8 to 5; 9 to 6; 10 to 7

-          Monitor weight weekly if not daily

-          Set non-food rewards for losing weight over six month or one year periods

-          Find a support person or group that works for you   

-          Drink plenty of water

-          Maintain a fitness program

-          Less

o   alcohol (G)

o   sugar and high sugar foods (G)

o   red meat, including hamburger

o   Processed deli meats

o   Dairy – milk, cheese, ice cream

o   Breads/grains/starches/cakes/donuts/cookies/pasta

o   Soda and diet soda

o   Fried foods

-          Some

o   Beans

o   Tofu

o   Yoghurt

o   Eggs

o   White meats

o   Starchy vegetables

-          More

o   Fruits, seeds, nuts, berries and vegetables

o   Water

o   Fish

o   Nuts

o   EVOO

o   Spices and herbs

-          Meal planning -

On weekend make a weekly plan for five major meals

o   ½ every meal vegetables and fruits

o   ¼ grains

o   ¼ protein – substitute plant proteins for meat proteins

-          Ask a knowledgeable doctor, naturopath or nutritionist to comment on your program, but make decisions on the plan yourself – take responsibility