Getting Slimmer happens  One pound at a time


Never lose an opportunity of urging a  practical beginning, however small,  for it is wonderful how often in such matters the mustard-seed germinates and roots itself.

Set Your Goal

Millions of people wish they were thinner, but a wish is just a wish—on its own, it doesn’t do much. Your first step is to set a weight-loss goal. Having a target weight in your mind—and on paper—increases the odds that you will be successful. Tape your number on your refrigerator door, your bathroom mirror, and other places where you can see it every day. Now you need to set a second goal, a short-term goal, an immediate target. A long-term goal such as “lose 40 pounds in the next 12 months” can feel impossible when you’re standing at the bottom of the mountain. Lower your sights. Losing 3 pounds this month seems much more achievable, doesn’t it? When you’ve lost 3 pounds and have only 37 to go, that mountain doesn’t seem quite so high.

If you don’t achieve your short-term goal, set a new one! Just keep moving toward your long-term goal. Perfection is not required. Everyone misses the mark occasionally. The important thing is to keep moving ahead. Don’t set yourself up to fail. Losing 40 pounds in 2 months isn’t a good goal. People who lose weight that quickly almost always gain it back. Set goals you can achieve. Achieving your short-term goal builds confidence and deepens your resolve. Three pounds at a time. Just 3 pounds. You can do it. Now let’s lose those first 3.

Find a Friend or Two, or Five

Some people find things easier to do in a group. Are you one of them? If so, tell your friends about The Full Plate Diet and see if they want to join you. They may be ready to make the commitment. Think of your friends from high school or college, church or community organizations. Co-workers can make excellent partners in weight loss. You can also go online, using Facebook or other social media. Your friends don’t all have to live in the same town. A friend is someone who will share the experience, act as a sounding board, and offer encouragement and suggestions, as well as be an accountability partner

Weighing & Keeping a Log

If you have a good bathroom scale, that’s all you need. If you weigh every day, be sure to weigh at the same time each day. Some people weigh less often, like once a week. Do whatever works for you. Joe Hamilton, the guy in chapter 3 who lost 90 pounds, weighed himself only 3 or 4 times during the first 14 months. Joe knew he was losing weight from the notches in his belt. That was enough for him. Other people might like to keep a daily log, writing down their weight each day. This is an equally good idea. Different personality types respond to different forms of measurement and feedback. But if you choose to weigh yourself daily, it’s important that you not get

discouraged when you don’t lose weight for a few days. You might occasionally even gain a pound or two. The important thing is your trend over time. Looking at your daily numbers to find a 7- or 10-day average is a more accurate way to measure your progress. The battle isn’t won in a day, a week, or even a month. You didn’t add the weight that fast and you’re not going to lose it that fast either. But you can lose it faster than you gained it. Exercise If You Want You learned in chapter 1 that weight loss is all about calories. Exercise burns calories, so supplementing your diet with exercise will help. But you don’t need to go to the gym. Just move more—take the stairs instead of the elevator. Park farther away when shopping. Always look for ways you can be more active. Easy & Powerful Technique Larry Wilson wrote an award-winning book, Play to Win: Choosing Growth Over Fear in Work and Life. Larry has a marvelous technique for evaluating choices before taking action. You need to Q Stop Q Challenge Q Choose when making a decision that will influence  your weight


About The Full Plate Diet

Solo family practitioner for 35 years, encompassing all aspects of primary care including obstetrics, newborn care, pediatric and adult medicine. Practice setting has included ambulatory as well as inpatient hospital critical and non-critical care. Concierge house-call medical practice from 2006 - 2016 in Sedona, Arizona. Lifestyle medical practice with emphasis on nutrition, physical fitness, stress management, health coaching, and behavior change medicine.

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