Do's

• Water is key! Aim for 2 liters or 8 cups a day.  Hydration helps with digestion and keeps your body regulated. It is also a good idea to drink plenty of water on hot days to avoid fainting. 
• Eat your carbs in the morning. This was you will have energy all day and you have time to burn all the calories. Eating tons of carbs at night leads to weight gain.
• Exercise! Do some form of exercise each day. work on a different group of the body allowing for recovery from the previous day. (eg. Monday- Back and triceps, Tuesday-legs, etc.) Remember to do some light cardio every day for at least 30-60 mins
• FIBER! Eat things rich in fiber as it will aid your digestives system and keep you fuller longer. (apples, dark greens, mango)
• Sit while eating. Sitting at a table with nothing to do but eat makes you more mindful about what your eating. It will allow you (with practice) to become more aware of portions and your "full signal"
• Record Weight Monthly. Weighing yourself everyday will show inaccuracy/fluctuation  in your weight. To get a better picture only look at the weight from month to month. 
• A Week That Matters. Your total calorie count for the week is what truly matters. For example, if you set your limit for 1000 calorie a day, that's 7000 a week. Therefore you can have room if you go over your limit as long as you subtract from another day.​
• Find a routine. Finding a routine help with unwanted eating and trains your body to want food at the time you schedule it.
• Take a Vitamin ! If you are restricting vitamin will help keep your body running. it will help with brittle nails and your hair falling out. also will give you nutrients you are missing out on

Don't

• Avoid ice baths, yes they can be refreshing but they put you at serious health risks. The easiest way to burn fat is to increase your heart rate but by doing a ice bath you are slowing it down. This could lead to blood clots, hypothermia, decreased metabolism. 
• Do not start taking Laxatives to lose weight. It will not help you lose any fat. It will just get rid of the waste in your bowels and dehydrate you. It can also lead to IBS or laxative dependency 
• Be cautious of diet pills, there is no federal regulations (in the USA) that monitor over the counter supplements such as diet pills. Therefore you will have no idea what is actually in them or strength.  (learn more youtu.be/7HIvIIM-35w)
• Stop chugging water. Drinking lots of water to quick will stretch out your stomach. then this will make you need to eat more next time to feel full.
• ​Avoid things like SlimFast as much as you can. Weight loss drinks are meant a meal replacement. They are full of sugars that are intended to keep you blood sugar up until your next meal. If you are hungry eat salad, less calories... more nutritious.
• do not take meds on an empty stomach. most medication especially  psych meds need protein to bind to to full absorbs into your system. so eat at least 200-350 calorie with your medication. this might seem like a lot of calories but in the long run a sane mind is more important.
  

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• If your doctor asks to weigh you, you are allowed to decline.  Simply ask them "what medical reason do you need my weight for?"​. if they say its their policy or they do it for everyone. you can decline. the only reasons they need your weight is for medicine (eg. vaccines, medication changes, and if your needing anesthesia). all other reasons are not valid, and they can not force you to take your weight.