What Worked this Thanksgiving

We have met with and talked to many dieters since Thanksgiving, and we asked each of them, “What worked for you this Thanksgiving?” This is a very important question for all dieters to ask themselves, and especially for those who had very successful Thanksgivings. The reason for this is simple: Thanksgiving happens every year and likely what worked well this year could bring similar success in years to follow, so it is worth it to take a few moments to develop a strong plan that dieters can replicate in years to come.

We also encourage all of our dieters to actually write down what worked for them this year because although it is very fresh in their minds right now, a lot will happen over the course of a year which can drastically erode their memories.

One dieter, Karen from California, wrote in to us and told us specifically what led to her Thanksgiving success. Because she employed so many wonderful techniques, we have decided to share it on the blog so that others can benefit from her ideas, as well. Here is what Karen had to say:

1. I acknowledged to myself that a holiday is NOT “just ONE meal” –it is potentially a week off track, followed by “food guilt” if I follow my old ways of eating.

2. I started listening to The Beck Diet Solution audiobook on Sunday before Thanksgiving to mentally prepare.

3. We decided to let someone else do the cooking (a restaurant in our case) which created MANY benefits, including: a) I bought only our regular, healthy food at the store b) we didn’t have lots of leftover, potentially high calorie, food in the house c) I was not stressed, so there was no temptation to “stress eat” Wednesday night either.

4. Because I wasn’t cooking, our family took a long walk before getting ready to go out Thursday.

5. I kept my pretty, little notepad in my purse to write down what I ate (my phone and iPad are not discreet enough and take too long to enter info).

6. We were eating at a buffet, so we walked past all the food before choosing. I knew I would not eat anything unless it was truly irresistible in flavor (“undressed” veggies being the exception).

7. Because I like stuffing/dressing, I opted not to have bread/rolls.

8. Because it was a buffet, I didn’t worry about “wasting food”, so I had one or two bites of THREE desserts! With many sips of excellent coffee in between.

9. We purposely took a long time, making our one and only plate last as long as possible. The turkey was the star, veggies made up 1/3 of the plate, but the bite of stuffing with each bite of other food was the treat.

10. I limited alcohol to 5 oz of champagne, which I took a long time to drink (normally I would choose wine OR dessert, but I had both!)

11. We went for a long walk at the park (in our fancy clothes) after we finished since there was no clean-up to do.

12. That evening our son was hungry, so I fixed him supper, but I asked myself if I was hungry and the true answer was no, so I didn’t end up eating again, I just had two cups of tea.

13. Because we had no leftovers or unusual cookies/cakes/pies in the house, we went back to eating the food we regularly enjoy for the rest of the weekend.

14. I estimate I ate about 1500 calories total that day (I was prepared to have 1800, but my bigger concern was preventing over eating all the OTHER days before and after T-day–that is what normally starts the bad holiday cycle, not just the actual Thanksgiving meal). Who knew eating out would actually help me stay on track!

Karen also had the fantastic idea to attach her list to her electronic calendar for next year, so in the week before Thanksgiving, she would automatically be prompted to remember not only what she did last year, but HOW GREAT IT FELT when she did it!

Isn’t it worth taking just a few minutes to write down a similar list with all of the things you did well this year (or all of the things you would like to do differently next year) if it means you get to stay in control of your eating, feel good about yourself, AND lose weight and keep it off?

Out of Sight, Out of Mind

Sometimes the old adage, “out of sight, out of mind,” can be extremely useful for dieters to keep in mind. Take the dieter who walks into the break room at work to get a cup of coffee and suddenly sees a box of donuts on the table. She might immediately think, “Those look so good, I really want to have one.” Let’s say the dieter resists and then goes back to her desk with her coffee. She might then spend the next few minutes or hours thinking, “I really want one of those donuts,” or “it’s not fair that I can’t have a donut,” and mentally struggling with whether or not to go back for one. The interesting thing about this (extremely common) scenario is that if the dieter had never walked into the break room and seen the donuts, she probably would never have wanted one in the first place and she definitely wouldn’t have had to think about whether or not to have one for the next few hours. In situations like this we remind dieters that they are not really being deprived of a donut because if they had not seen them, the possibility would never have existed.

Jamie had a situation similar to this over the weekend when she attended a friend’s wedding. Jamie told me she went into the wedding with the plan of having one or two glasses of wine, only raw vegetables during cocktail hour, eating about half of her entrée, and having a small piece of cake for dessert. This was her plan because she knew that the food would be rich and even taking in that amount would be more than she would normally eat. Jamie stuck to her plan during cocktail hour and dinner and then got busy dancing and talking to her friends. Jamie was having a great time and at some point someone mentioned to her that the desserts were out but were in separate room. Jamie realized at that moment that she hadn’t even remembered her plan to have a small piece of cake because she hadn’t seen the desserts and therefore hadn’t thought about it (which she found surprising as she loves wedding cake).

At that point Jamie had to decide whether or not to actually go into the dessert room to seek it out. Jamie thought about it and realized that because the wedding cake wasn’t prominently displayed, her natural association between weddings and cake broke, which proved to Jamie that part of the reason she always had wedding cake was because she saw everyone else eating it. Jamie also thought about the fact that if she did go into the dessert room, likely she would be confronted with a lot more desserts that she would be able to eat and might end up feeling deprived. Because at that moment Jamie wasn’t feeling deprived since she wasn’t looking at all the desserts she wasn’t eating, and because she was also feeling good about what she had eaten, Jamie decided to forgo the dessert room and continue having fun.

Jamie and I discussed this situation in session and how powerful “out of sight, out of mind,” can be because by not seeing the desserts, it was easy for her not to have any. Jamie anticipated my first question and told me that looking back now, she was definitely not sorry she didn’t have any cake and instead felt proud of herself for how well she did at the wedding. Jamie and I discussed what she can learn from this situation and I helped her write a new Response Card so that she could remember this experience. Jamie’s card said, “If I hadn’t seen it, I wouldn’t have wanted it anyway. Just pretend it doesn’t exist and move on – I’ll be so happy later if I do.”

Angry Eating

When Jamie came in my office this week, she reported feeling disappointed.  Jamie thought she had kicked her emotional eating habits because, through lots of practice, she became adept at not eating when she was feeling sad or stressed.  This was something that Jamie had struggled with a lot at first because initially she thought she would not be able to handle feeling sad or stressed without turning to food.  Through our work together, Jamie learned that negative emotions are not going to kill her and she can do other things to comfort herself which will not have the end result of jeopardizing her diet and ultimately making her feel worse.  Jamie always gave herself a lot of credit for being able to handle these negative emotions without turning to food by using a multitude of other distracting techniques, like calling her sister or a friend, going for a walk, taking a shower, painting her nails, or listening to relaxing music. 

Yesterday evening, however, Jamie was out with a friend for dinner and midway through she got a phone call from her mother who made her angry and they ended up getting into a fight.  Jamie hung up the phone, still feeling mad.  Even though she’d almost finished the amount of food she had carefully portioned off from her plate that she would eat at dinner (and was planning to bring the rest home for lunch the next day), Jamie told me that she then proceeded to eat almost everything that was left on her plate, seemingly without noticing what she was doing.  It wasn’t until Jamie looked down at her near-empty plate that she realized she had just engaged in emotional eating, but this time it was in response to anger, not sadness or stress and felt discouraged.  I asked Jamie what she did after she realized this and Jamie reported that she left the restaurant, took a walk with her friend, and then called her mother to work the situation out.  I then asked Jamie if she had proceeded to order dessert at the restaurant or had gone home and eaten whatever was in her house.  In an almost puzzled fashion, Jamie answered, “of course not.”  I recognized what was going on here –Jamie was only focusing on the one mistake she had made that night and was not seeing all the multitude of great things she had done immediately after. 

I asked Jamie what she might have done a few years ago when she felt angry or worked up like that and she reported that she probably would have gone on to eat a lot more food to soothe herself.  I also asked Jamie what she would have done  in a situation in which she made an eating mistake and Jamie acknowledged that she probably would have gone on to eat a lot more the rest of the night, thinking she had blown it.  Jamie and I discussed how very differently she handled this situation and all of the important things that she deserved credit for.  Jamie was able to see that she deserved credit for:

  1. Once she realized she had eaten more than she planned, she did not catastrophize and continue to eat out of hand the rest of the night
  2. After dinner she took a walk to calm herself down instead of turning to more food
  3. She got problem-solving oriented and called her mom to work out the problem
  4. She was able to identify what was going on – that she was eating because she was angry – and respond to sabotaging thoughts that were urging her to keep eating
  5. She was ready to learn from the situation and would be more aware of all forms of emotional eating in the future

I pointed out to Jamie what I point out to all of my dieters: that ALL dieters and maintainers make mistakes, they are just able to recover from them right away.  Jamie and I discussed the fact that, without even realizing it, this is exactly what Jamie did because as soon as she realized she had eaten more than she planned, she put the brakes on eating right away.  We also talked about the fact that instead of feeling good about this situation and how she had proved to herself that she can recover right away, Jamie was actually making herself feel worse by only focusing on the one thing she did wrong, instead of the 20 positive things she did right after.  Jamie and I decided that as part of her homework this week, she would start focusing more on giving herself credit for all the positive things she did, both big and small.

Ice Cream and Regrets

Jamie came into session today and reported that she had a significant experience over the weekend at an ice cream parlor.  She explained to me that she had planned in advance to go and have a small size ice cream so that she could still have a drink with dinner.  However, when Jamie and her friend were waiting in line at the ice cream counter, they discussed what they were going to have and her friend said he was going to have a medium-sized cup. Immediately Jamie’s sabotaging thoughts started kicking in – “If he’s having a medium, then so can I; It’s not fair that I should have to get a smaller size; I’ll enjoy it more if I get the bigger size; I know I planned to have a small but it won’t really matter if I get a medium” and so on and so on. 

Jamie reported that she did not at that moment take the time to identify what thoughts she was having and come up with responses to them, and so she ended up ordering a medium despite her initial plan to get a small. I asked Jamie how she felt after finishing her ice cream and she said that she felt bad about herself and guilty because she went off plan.  Jamie also believes she would have actually been happier ordering the smaller size because then she would have been able to enjoy each bite knowing she had planned for it, instead of feeling guilty about the extra ice cream she was consuming.  And because Jamie continued to feel bad about the situation and let her sabotaging thoughts go unchecked, she also ended up eating more at dinner than she had planned.

Jamie and I discussed this situation in depth during her session to see what we could learn from it.  First I asked Jamie if she had done any preparing before she went out for ice cream, such as reading her Advantages List or Response Cards which would remind her how and why to not give in to cravings.  Jamie told me that she thought about the ideas but didn’t actually read the cards, assuming the messages were well-enough engrained.  I explained to Jamie we’ve found this to be true for the majority of the dieters we work with – that just thinking about the response cards is not good enough; something about actually reading them seems to enter the brain in a different and more substantial way. 

Jamie and I also discussed the paradox that she thought she would be happier with the larger size, and then ended up enjoying it less because she felt guilty about going off her plan.  I reminded Jamie of her previous experience with the french fries and how good it felt to eat a smaller, planned portion, and how much she enjoyed each one.  I asked Jamie if she regretted not eating more fries on that day and Jamie realized that while she did not regret not eating more fries, she did regret eating more ice cream.

Lastly, Jamie and talked about how this one experience of giving in to sabotaging thinking led her then to give in to more sabotaging thoughts later in the day.  I reminded Jamie that this experience wasn’t only significant because she took in extra ice cream calories, it was also important because this one time of giving in led her to give in again later that day.  Jamie agreed, saying that if she had stuck with the small ice cream, she thinks it would have been easier for her to stay on plan the rest of the day because she would be feeling good about herself and her eating and would already have experiences from that day of not giving in.

I asked Jamie to think about what she would away from this discussion and she listed:

1. It’s important to actually READ her Advantages List and Response Cards before going into a challenging situation

2. Make a new Response Card reminding her that when she sticks to her planned portion of food, she feels much better about it, is able to enjoy it more, and absolutely does not regret not eating more

3. Remember that every time does matter, and going off her plan earlier in the day strengthened her giving-in muscle and triggered her to eat off track later in the day.

I ended by giving Jamie a whole lot of credit for not allowing herself to continue eating out of hand the next day and for getting back on track.  I reminded her that even experiences where she doesn’t do as well are extremely important because we can learn as much from them (and sometimes more) as from successful ones.

What Type of Eater Are You?

The Emotional Eater is one who eats when she feels strong emotions – either negative or positive.  When she feels upset she may think, “I deserve to eat now because I’m very upset,” or “The only way I can calm down is to eat.”   Through these sabotaging thoughts and others, the emotional eater convinces herself that it is okay to eat when she is feeling heightened emotions and that eating is a reasonable way to calm down and feel comforted.  In reality, people do deserve to calm down and receive comfort when they are upset, but they do not need to do this by turning to food, because that will likely just make them feel worse in the end. 

Tips for ending emotional eating:

  1. Emotional eaters need a list of distracting activities that they can immediately start doing when they feel aroused emotionally, which will help them calm down without turning to food.
  2. Emotional eaters should remind themselves that people who have never had a weight problem don’t eat when they are upset. Instead they usually they try to solve the problem, answer back their negative thinking, take deep breaths, go for a walk, call a friend, or get back to a task.
  3. Even if it is a scheduled time to eat or drink, if someone is upset, it is best that she wait until she has calmed down to eat so that she proves to herself that she is able to calm down without eating.

The Deprived Eater is one who tries to eat as little as possible and often attempts to eliminate all foods that he considers “bad.”  The deprived eater may think, “It’s important that I eat as little as possible and never touch sweets or carbs so that I can lose weight as quickly as possible.”  Through these sabotaging thoughts and others, the deprived eater enters a cycle of deprivation and overeating, because eating too little leads his body to eventually rebel and then he goes on to consume way too many calories. In reality, it is important for the deprived eater to eat in a healthy and scheduled way, and not try to cut anything out of his diet permanently, so that he will be able to find a system of eating that works for him that he will be able to keep up for the long term.

Tips for ending the Deprivation/Binge Cycle:

  1. Deprived eaters need to get rid of the idea, “ I should eat as little as I can,” by reminding themselves that eating like that in the past has only caused them to eventually overeat and gain back any weight they may have lost during their period of deprivation.
  2. Deprived eaters need not to eliminate any food from their diet now that they would eventually like to start eating again. Instead, they should learn how to work their favorite foods into a healthy lifestyle from the beginning. Otherwise, they are likely to gain weight back when they try to reintroduce these foods.
  3. Deprived eaters need to treat most days the same and not deprive themselves some days and overeat on other days, so that they can build up their skills and abilities to maintain healthy eating no matter what day it is.

The Stressed Eater is one who does not feel entitled to take the time to sit down and enjoy her meals and instead will often grab something while sitting at the computer or doing other tasks.  The stressed and distracted eater often will end up eating much more than she had planned to later on because she will not notice how much she is eating and will  then feel unsatisfied.   Stressed eaters need to build up their sense of entitlement to take care of themselves and maintain a healthy lifestyle by taking the time to prepare meals and enjoy eating them.

Tips for ending distracted and stressed eating:

  1. Stressed eaters might need to initially do some problem-solving to figure out when and how they will take the time to get and prepare healthy foods and sit down to enjoy them, distraction-free.
  2. Stressed eaters especially need to make sure that they are noticing every bite of what they are eating it and enjoy it, so that they feel satisfied and do not end up overeating later.
  3. Stressed eaters need to remind themselves that they are entitled to take time for themselves and develop a healthy lifestyle, and they will function better once they start doing this on a regular basis.

The Social Eater often will overeat in the presence of family or friends, telling themselves a number of sabotaging thoughts, including “it’s okay to eat this because…everyone else is doing it/it’s a special occasion/I’ll stand out if I don’t eat it/I don’t want to have to eat differently from other people.”  Social eaters need to remind themselves that they can’t have it both ways: they can’t eat everything they want, when they want, and also lose weight and keep it off.  Social eaters have to work toward accepting the fact that they may not be able to eat the same foods or the same portions of food as everyone around them, but they will be able to feel great about being able to lose weight and keep it off.

Tips for ending social eating:

  1. Social Eaters can often eat what people around them are eating, but in smaller quantities.  However, they may be better off eating larger portions of more healthful foods so that they feel more satisfied.
  2. Social Eaters need to remind themselves that just because everyone around them is eating something does not mean it’s okay for them to eat it, because calories other people take in has nothing to do with calories they take in.
  3. Social eaters should remind themselves that while they may be giving up eating as much as everyone around them is eating, they will also get to lose weight and feel good about themselves, which is more important than any momentary pleasure from food.

So we ask:  What type of eater are you?

Out to Dinner

Jamie came into session today and told me about a great experience she had with eating out the night before.  She reported that she deliberately did several important things in preparation of going out to eat, which greatly contributed to her feeling of success.  First, Jamie asked her friend if they could pick the restaurant ahead of time so that she would be able to look at the menu online and make preemptive food decisions.  While she was looking at the menu earlier in the day, Jamie knew that she wanted to incorporate a reasonable portion french fries into her dinner because she loved them at this particular restaurant.  Because of this choice, Jamie also definitively decided not to take anything from the bread basket when it was served although she knew that, in the moment, this wouldn’t be easy.  Another thing Jamie did was make sure she got to the restaurant a few minutes early and used that time to read her Advantages List and also a response card that she had made about saying no to the bread basket.  By doing this, Jamie ensured that  it would be front and center in her mind why it was worth it to her to stay on track during dinner.

Jamie told me that at the restaurant she didn’t even bother looking at the menu because she didn’t want to be tempted into ording something she hadn’t planned for. Jamie ordered what she had previously decided to, and then when the bread basket came out she was able to remind herself of why she wasn’t going to have any.  Jamie told me that she was surprised to find it wasn’t very difficult for her to stay away from the bread, but that she thought deciding ahead of time not to have any really did make it easier.  Not so easy was when Jamie’s food came and she looked at the huge pile of french fries on her plate, knowing that she could not stick to her diet and eat them all.  Jamie  said that her sabotaging thoughts immediately began popping up urging her to jump in and eat them [this one time won’t matter; I’m having dinner out, I can treat myself; I did so well turning down the bread that I deserve more fries; I won’t be able to enjoy myself unless I eat all of them].  Jamie reminded herself strongly that it was worth it to her to not eat the whole portion because not only would she feel sick and mad at herself after, but she would also be giving into her resistance muscle and making it more likely that she would do the same thing in the future.  Jamie also told herself that it was imperative that she prove to herself that she could eat fries and stay in control and she had NO CHOICE about not eating them all.

Throughout dinner Jamie was careful to divide her attention between talking with her friend and eating her food. Jamie knew that if she did not pay attention to her food she would wind up eating more than she had planned and she wouldn’t be able to enjoy what she did eat nearly as much.  Jamie was also cognizant of the condiments she used with dinner and did not fool herself into thinking that these things did not contribute to the calorie count of her meal. 

Because Jamie had thoroughly prepared herself ahead of time, she was able to stick to a very reasonable portion of fries and she was able to notice and enjoy every single one that she did eat, which enabled her to not feel deprived.  Jamie and I discussed this situation in session and listed all of the many things that she deserved credit for.  I asked Jamie if, looking back, she regretted not eating all of her fries or not taking from the bread basket and Jamie answered that she absolutely did not regret it; rather she felt incredibly proud of herself that she was able to stay in control and enjoy everything she ate.  Jamie and I discussed this paradox – that dieters think they’ll be happy if they can eat any food they want in whatever quantity they want, when in reality most find that the exact opposite is true. This certainly was true for Jamie because actually restricting her bread and french fry intake allowed her to enjoy her meal more, knowing that she was staying in control and would still feel good about it later.

Amy’s Business Trip

Amy came in this week feeling quite defeated. Although she had previously been doing quite well with making food plans and sticking to them, she had been on a business trip earlier this week and hadn’t been able to write down her food. She viewed the trip as a complete “failure,” which left her feeling demoralized and unmotivated. As soon as I heard this, I realized very quickly that Amy was probably catastrophizing the trip, and viewing it as much worse than it actually was. I asked Amy what she had done right on the trip, and initially she couldn’t think of anything.  I then asked her if she had practiced any of her other skills during the trip. After thinking about it, Amy admitted that she was still very conscious of eating everything slowly, sitting down, and while enjoying every bite. Even though she ate at restaurants for every meal, Amy said that she always worked hard to make smart food decisions and never finished the whole portion she was served.  She also consistently resisted the cookies and muffins that were served throughout the day as snacks, and she always chose fresh fruit for dessert instead.  And because of all these things she was doing right, Amy didn’t gain a single pound on her trip.

It can be hard to believe that in light of all these things, Amy could have viewed this trip as a complete failure, but this happens often to dieters. They tend to focus only on the things they are doing wrong, or not as well, and completely discount all of the many, many things they are doing right. I asked Amy to take another, more objective look at her trip. When squarely faced with a list of all the things she deserved credit for, Amy was able to realize that the trip wasn’t a failure even a little bit – in fact, for the most part it was actually a huge success. Once she stopped catastrophizing and put the trip in perspective, Amy immediately felt better and even more confident about her ability to handle trips in the future.

Calorie Counts on Menus

Earlier this year, Philadelphia joined New York in requiring that chain restaurants print calorie counts on their menus. Even I was astounded, when I ate out a few days ago. I was fascinated by how high the calorie counts were for almost every item.

The calorie counts didn’t change what I had planned to order. They just reinforced my choices. Even before I got to the restaurant (my first time at this chain), I knew I’d most likely skip the appetizers, caloric drinks, and dessert, and have some kind of protein (with minimal sauce), a vegetable, a starch, and a piece of bread. I knew I’d have to ask for my food without added butter or oil. And I also knew that I would probably eat about 2/3 of the protein, all the vegetable, and part of the starch. That’s what I did.

I knew I could have ordered anything on the menu but I would have had to eat much smaller portions and possibly tolerate hunger and cravings later on. I WISH I could have chosen different food and eaten larger portions, but I know that this is what I have to do to maintain my weight. And it’s worth it.

If I ate out at restaurants more often, I would have to eat even smaller portions. Restaurant food is simply significantly more caloric than the food I eat at home.

Or, if I ate at restaurants more often, or consumed more when I dined out, I’d have to accept the fact that my weight would be higher. I think the latter option is fine for dieters and maintainers to choose (as long as they can maintain a healthy weight).

What is not fine is for dieters to stick their heads in the sand and pretend that restaurant meals are lower calorie than they really are. I’m continually amazed by dieters who consume a couple of very caloric dinners per week and are then surprised when they don’t lose weight. I hope that more restaurants will include calorie counts so dieters can make informed (and better) decisions.

Fear of Food

Marie avoided eating potato chips, French fries, onion rings, and crackers. Although she loved these foods, they would trigger cravings and once she started eating them, she found it quite difficult to stop. Marie actually developed a fear of these foods. She was sure she would lose control if she ate them.

I told Marie that I wanted her to start planning to eat one these foods a day (perhaps a couple of times a week), so she could learn how to stop. I explained that I didn’t think it was reasonable for her to avoid them for life, especially if she really liked them.

We made a plan. Marie would read her reasons for losing weight just before dinner and her other response cards. She would alert her husband about the plan. At the restaurant, she would order French fries (and a small plate) along with her healthy dinner. When the fries arrived, she would immediately put the extra fries on the small plate and ask the waiter to take them away.

Marie was a little hesitant. What would the waiter think? We agreed he probably would think, “This customer is on a diet.” Then he would turn his attention to his next task.

Marie tried it. It was much easier than she thought. She didn’t lose control. She did want more when she was finished but she told herself she would have more again within the next couple of days. She’s still a little fearful about eating some of her other trigger foods, but we’ll work on them together.

Back From Our Travels

You may have noticed that we took a hiatus from the blog for two weeks. In addition to attending Thanksgiving and a family wedding in Tampa, we gave a series of workshops in California. Altogether, we were gone for 12 days in a row. It’s difficult to maintain your weight during holidays and special events and when you’re constantly hopping on and off airplanes and staying in a different hotel every night for 7 nights. But we did.

How did we manage? We’re committed to eating pretty much the same way 365 days a year. An important study by the National Weight Control Registry showed that successful maintainers are consistent eaters. Did we want to overindulge at Thanksgiving and the wedding? You bet we did. Did we want to pick higher calorie (and sometimes less healthy) meals at airports, hotels, and restaurants? Of course. But we didn’t, because we kept reminding ourselves that we wanted to be thinner and healthier. Was the restriction worth it? Absolutely. We felt good after every single meal and we felt great when we finally got home and stepped on the scale.

Now what works for us doesn’t work for everyone. Some dieters and maintainers do better if they plan in advance (Day 32) to have 300 or so extra calories a day at these times, but not more than that. They may gain a little weight, but that’s okay, as long as they eliminate those extra daily calories as soon as they return home. They have to be careful, though, that they don’t have too many special occasions at which they consume extra calories. And they have to be careful to plan to eat more, not just slip into eating more, since the latter strengthens their giving in muscle and weakens their resistance muscle (Day 11).

Anyway, it’s good to be back and we’ll continue to blog and let you know what’s going on.