Life has been a little bit like the seemingly endless scrolling credits to a horror film. Despite the bumpy ride, I am still hanging in there. This is a lifestyle, so I need to remain committed to the changes that have worked.

My Timehop on Facebook revealed that I had lost 16.5 pounds in 4 weeks, 4 years ago!

Today I am just going to remind myself of the things that were working back then.

- Measuring portions with a food scale.
- Reading labels on the foods that have one
- Using smaller food tubs and plates.
- 2 cups of fresh veggies every day
- 1 cup of beans of other protein laden vegetable
- 1 cup of fruit every day
- 35% protein, 35% healthy carbs and 30% healthy fats as macros
- Drink water or unsweetened coffee & tea
- Make time to sleep 8 hours
- Ditch the sauces, dressings, gravy and dips
- Make my own meals 6 days a week. I do go out for lunch and out to dinner 2 or 3 times a week.
- Ditch the rice, potatoes and other foods made with white flour
- Only whole grains if I even eat them
- Only Greek yogurt and low fat cheese. Goat cheese is a staple for me.
- 100 calories snacks. Usually veggies with mustard or red wine vinegar, and some nuts and raisins.
- Use lots of superfoods (calorie sparse/nutrient rich) HERE is a link.
- Exercise a minimum of 3 days a week. That is 30+ minutes a day. I run 4 miles one day, 6 miles the next and usually 8+ on the weekend. I spin and do body weight exercise as cross training.
- Get in 10,000 steps no matter what. I love my Fitbit!
- Buying the lunch version, or boxing half the meal when eating out. Unless it's sushi!
- Eat more fish and chicken, less beef and even less pork - unless it's bacon. Then eat a pound.
- Forget the cheat days and enjoy the holidays and birthdays. That should easily be one a month!
- Some occasional treats like a little chocolate, a non-alcoholic beer and cake are good for those occasions!

That's all I can think of right now. Did I miss any?

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