Everyone is different. My body responds to food and exercise differently from yours. You and I can do exactly the same things but we will surely get somewhat different results.

All I can provide are guidelines and general suggestions. Your responsibility is to learn your body and see how it responds to different manipulations. To do this, you have to keep a diary and to enter your information religiously. Remember the commitment of time? Part of that time must be use to make diary entries. A few months worth of accurate journal entries to be more valuable to you anything I can tell you or any book that you can buy.

● Date

● Weight

● Hunger? When and how much (use a 1-3 scale, with 3 being severe)

● All food eaten at during the day. A general description is sufficient.

● Any forbidden items eaten? Give details (what, how much, at what time).

● Any planned cheating? Give details (what, how much, at what time).

● Exercise? What? How much?

● Multivitamin taken

● Any unusual stress in your life?

● Meditation/prayer?