*Thou shall exercise 5 times per week for 40-45 minutes

*Thou shall not covet carbohydrates

*Thou shall not eat more than 3 meals per day and shall not have unhealthy Snacks between meals

*Thou shall drink at least 8 glasses of Water per day

*Thou shall eat a minimum of 70 grams of Protein per day

*Thou shall honor thy commitment to good health and healthy choices

*Thou shall keep thy follow up appointments with thy doctor

*Thou shall always take thy Vitamins

*Thou shall not weigh thyself more than once per week

*Thou shall always keep the memory of the past and hope of the future as a clear image in thy mind

These are my basic WLS commandments what r urs...lol ??

*Thou shall exercise 5 times per week for 40-45 minutes.....3 times a week

*Thou shall not covet carbohydrates...Complete carbohydrates....okay

Thou shall not eat more than 3 meals per day and shall not have unhealthy Snacks between meals..3 meals a day and one snack at night.....

*Thou shall drink at least 8 glasses of Water per day.....hey I do one right!

Thou shall eat a minimum of 70 grams of Protein per day..rarely get it all in...oops

Thou shall honor thy commitment to good health and healthy choices ..most of the time

Thou shall keep thy follow up appointments with thy doctor...always....okay I do 2 of these right!

*Thou shall always take thy vitamins...3 I do three right

*Thou shall not weigh thyself more than once per week.....try once every 2 months.

*Thou shall always keep the memory of the past and hope of the future as a clear image in thy mind..I like this one!

I never get bogged down in the diet aspect of this program. I failed at dieting...been there done that.

I have committed myself to finding the reason for the addiction and am trying to fix it....will take a long time.

I work every day to like myself and see the good in me.

I look at each new day as a new gift at life now.

I forgive myself when I make mistakes. that is a hard one but I do not obsess about that anymore.

I have decided that I will work to have a better stronger body..through exercise.

That's all I can think of right now!

1. Eat protein first

Never drink fluids 30min before, 30min after a meal

Eat 0.5g protein per lb lean body mass (100-110g protein for me)

Track all intake and exercise (aim for 1000kcal daily - when full stop)

Eat slowly (my primary issue - pacing myself is a problem)

Drink at least 80 oz water daily

Relax, I got unhealthy over 25+ years, 1-2 years to lose the fat and get healthy is ok

Make the changes permanent - if it is a short term thing don't do it until I am mentally prepared to do so

Move daily but don't obsess

Fix the head, the body will follow