1. Create a safe eating environment and a new mental environment.
- gently change how you eat, not what you eat
- the mind-set and the setting often determine how much you eat
- the safer the environment and the better the food, the higher the satisfaction from eating
2. Change your schedule to make time for exercise.
- night owls can become early birds
- be awake during the time when fewer calories are consumed
- late night television usually means late night calories
3. Exercise gently.
- refuse to overdo it
- walking is the easiest way to burn calories
- early exercise starts the metabolism burning calories earlier
4. Think like a winner.
- stop the flow of negative thoughts
- attitudes have power to help or to hurt
- brains are reprogrammable computers
5. Change the feelings behind the feedings.
- start treating yourself kindly in your head
- unhealed wounds are often medicated with food
-emotional trauma is never overcome quickly
6. Replace high-fat foods with foods that are lower in fat.
- finding low-fat, highly satisfying foods is a treasure hunt
- old dogs can learn new habits
- you really can fool yourself about fat
7. Lower your intake of foods that are high in sugar.
- fat is the problem, but too much sugar turns to fat
- eliminating sugar eliminates emotional roller coasters
- there is an emotional pattern to eating that can be changed
8. Eat more meals a day while taking in the same number of calories.
- the hunger monster gets bigger the longer it goes without food
- hunger monsters can be changed
- fast food usually means fat food
9. Work on relationships with things other than food.
- turn hurtful relationships into helpful ones
- feel the gentleness of God
- resolve your past or replicate it
10. Find a person or a group to hold you accountable for making healthy decisions.
- you can break the detachment mode
- accountability produces pain you need
- encouragement and confrontation are the keys to accountability