[fr1endly2]

1. EAT THREE PLANNED MEALS PER DAY.
Make good choices and supplement between meal cravings with a protein shake to attain your target for protein. Breakfast IS important.

2. EAT ONLY HEALTHY SOLID PROTEIN FOODS.
Protein foods will fill you up faster than junk food. Likewise, solid protein foods will keep you full longer than quick burning carbohydrates. Eat Protein First... kick unhealthy carbs to the curb.

3. EAT SLOWLY, SENSE FULLNESS AND THEN STOP.
Remember that this is a tool. Let it work for you.

4. NO EATING BETWEEN MEALS.
Grazing behavior can easily add hundreds of calories a day to your intake. Eat until you are full at meals, so you won't have room to nibble.

5. DON'T DRINK WHEN YOU EAT.
Liquids will flush the solids from your pouch as you eat them and you will have room for more food. Drinking after a full meal may induce vomiting. Choking is the only acceptable exception to this rule. Drink before your meal to reduce thirst.

6. EXERCISE AT LEAST 30 MINUTES EVERY DAY.
Regular physical activity will keep your weight loss going, reduce stress and make you feel good about yourself. It will also help you maintain your weight loss in the long run because it helps to rebuild muscle which has a positive affect on metabolism.

7. DRINK ONLY ZERO CALORIE BEVERAGES
Liquids pass right through the small stomach and do not produce a feeling of fullness. You can easily consume 1000 calories a day by drinking alcohol, fruit juice or other beverages. A Starbucks Sugar Free Vanilla Latte has 340 calories and 24 sugar grams.

8. CONSUME ENOUGH PROTEIN.
You need to get in 70-120 grams of protein per day depending on your build. Taking in adequate protein will help prevent muscle loss, minimize hair loss, and will keep hunger at bay. Patients who consume adequate amounts of protein for their body size enjoy a much greater weight loss.

9. DRINK PLENTY OF WATER.
Aim for a minimum of 64 ounces of water per day. Keep a bottle or glass of water within reach at all times as a reminder to sip. Blend a 64-ounce pitcher of Crystal Lite with 3 scoops of Nectar and keep in the fridge for all day sipping to accomplish two tasks at once.

10. TAKE YOUR VITAMINS and SUPPLEMENTS.
We have disrupted our digestive system and cannot eat enough food to run our body. We must take a special multivitamin, B's, specialty calcium, and iron... for life!