D R. P HIL ’ S U LTIMATE W EIGHT S OLUTION - T AYLOR J ACOBSON P 4

S AMPLE DAY ON DIET Breakfast Banana, oat bran, low-fat milk, coffee or tea Snack Apple, meal-replacement beverage (  don’t do that!) Lunch Tuna, vegetable soup, salad greens and sliced tomato, whole-wheat roll, reduced-fat salad dressing Snack Orange Dinner Sirloin steak, baked potatoes with fat-free sour cream, broccoli, green beans

M IND SET FOR HEALTHY EATING Number One: Right thinking Rid self of self-defeating thoughts

NUMBER TWO Healing Feelings: find out what is making you eat when stressed, angry or depressed then fix it!

NUMBER THREE A No Fail Environment – rid of all reminders of binge eating

NUMBER FOUR Mastery over food and impulse eating – Break that habit of eating when not hungry

NUMBER FIVE High-Response Cost, High-Yield Foods – Eat food with more fiber and other nutritious foods

NUMBER SIX Intentional Exercise – work out, move around once and a while, lose all that energy

AND FINALLY NUMBER SEVEN Your Circle of Support – have friends and family that support you and will join you on losing weight.

ONLY CHANGES Learn about portion size Don’t drink the meal-replacers daily maybe once or twice a week