ok.. here is a start
Follow Paleo rules
50-64 carb gram limit per day,
2000+ calories on non fast days, 500-700 on fast days (to start)
2 fast days/week max
No food after 7pm (sleep)
Take supplements +meds
Drink 50oz water min. No more than 3 diet sodas per week (to start)
Weigh and Measure 1x/week (Sundays) Track in journal or MFP.
Track food every evening (check food rumble strips)
Arms, pilates ABC’s and incorporate the treadmill
7 hrs minimum
In Bed by 9 (Summer)
Dark Quiet Room
TV/computer/book off by 10pm (summer)
If a binge happens, journal about it, let it go, get back to Paleo eating ASAP
Goal - fewer than 4 binges / month
Allowing myself a serving of ice cream 1-2 times a month is not binging. Binging is out of control eating behavior.
Type out, print and post systems.
Reread and evaluate systems 1x/week on Sun.