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1. Record all you eat and drink.
2. Record before you eat.
3. Manage your diet by trends, not random eating incidents.
4. Play the bar allocation shuffle.
5. Make a game of eating ALL your bar allocations.
6. Plan flexibility into your program.
7. Make it fun.
8. Remember health change takes time.
9. Track your results.
10. Adjust efforts using observations and feedback.
11. Eat when hungry.
12. Don’t skip meals.
13. Stop when full.
14. Don’t deprive yourself of pleasurable eating.
15. Eat a wide variety of foods.
16. Implement dietary changes gradually.
17. Eat wisely in restaurants.
18. Create or be involved in a support system.

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