Once and for all

First of all, the Center for Disease Control has a great Web site about weight loss.  You should check it out for all of its information, tips, guides, etc.

But I want to hilight one thing that I think a few people need to hear:

[E]vidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program." It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

(emphasis added).  So please, no more obsessing over not having lost a ridiculous amount of weight in one week.  Do not stress if you haven't lost weight in one week (it's about the trend, not the specific weigh-in, as many things can cause your body to fluctuate up or down 1-2lbs every day). 

So... New Rule (#5)

1.  Leave No One Behind -- if someone asks for help, give it.
2.  I will do no harm to my body.
3.  I will not think badly when I look at myself in the mirror.
4.  I will not judge someone without recognizing the journey they are on first.
5.  I dictate how I feel about myself, not the scale.