No liquid calories (except up to 2 servings non fat milk)

No soft foods (after the healing phase)

XX grams of protein (based on your ideal body weight) (I aim for 60)

Eat the protein first, then the vegetables

Avoid high glycemic index foods (bread, pasta, rice, potatoes, etc)

20-25 grams of fiber (fruits, vegetable, beans, whole grains)

No carbonated beverages

6-8 glasses of fluid daily

Do not drink with your meals or 1 hour after eating

No carbonated beverages

Slow down, chew your food, take tiny bites, cut things up

Build up to exercising 30 minutes or more almost every day

Eat real food

Eat a balanced diet from a wide variety of foods

2 fruits, 3 veg, 6 oz protein, 2 NF milk, 5 grains

Have fun

You only need to eat every 4 hours

No negative self talk

Practice mindful eating

Pay attention to what you are eating, read the labels

Use a small plate

3 oz of protein and 1/2 cup veg is a meal

Follow most of the guidelines most of the time

Just because you can doesn't mean you should

If you want to be 130 pound person you have to eat like 130 pound person

You can't measure it if you don't manage it

Nothing tastes as good as being thin feels

Don't eat cheap meat, don't date cheap women

You don't get to just eat what's easy

Failing to plan is planning to fail

Don't eat crap

I'd rather be thin than eat that

Keep your eyes on your own plate

I'm watching what I eat so you don't have to

Hang out with successful people

No whining - or at least not much, not often

Stop, breathe, reflex, chose

It's all about choices

Simplicity, patience, compassion

Simple in actions and in thoughts

Patients with both friends and enemies

Compassionate toward yourself and others

If it's not broken, don't fix it

Trust it or adjust it

Don't try to polish a turd

Is that an excuse or a reason?

What do you really want?

What do you really need?

The answer to my problems is not in the cupboard/refrigerat or/freezer

Calories in, calories out

Eat less, exercise more

Distract yourself from food

Perfect isn't good enough

Let it be

Never say I can't

If you get the chance to sit it out or dance: dance, dance, dance!

Keep the BS tolerance meter set at zero

Don't blow smoke up my skirt

Honesty, responsibility, commitment, inner strength

I am responsible for the choices I make

I don't need to have an opinion on every thing

What would I have to do to make this different?

Doing the same thing over and over again and expecting a different result =insanity

Even crazy people deserve a chance to be thin