1) Decide on a plan or make your own.

2) Make a list of the carbs you are going to eat on your plan

3) Write down the carb content of each vegetable per unit of measure. Keep in food prep area (net carbs/total carbs - it's up to you and your plan - I started with <=25 net carbs)



4) Buy a scale

5) Eat fat, carbs to plan and some protein until hunger diminishes.

6) Don't eat when not hungry.

By close observation and experimentation on step 5 you will get better at figuring out what step 6 means to you. Step 6, for me, has changed over time.

A few other things I think might be helpful;

- Prepare every meal yourself if possible
- Set low expectations for weight loss but have high aspirations
- Practice skipping meals so you can have that option when you think you have none
- Make slow adjustments
- There are no secrets, there is no magic
- Relax, relax, rela, re, zzzzzzz There, now you are relaxed