Three key steps to losing weight: Plan what you eat, when you eat, and allow urges. 

You have created a plan 24 hours in advance, and then you get invited to lunch with coworkers. You panic. How am I supposed to eat my salad and protein I brought? But I want to be social and eat with them. I want to go and not be awkward. 

For a sustainable, healthy lifestyle, we are seeking to return our body to normal with eating foods our bodies can process and spacing out our eating to keep burning fat for fuel. We talked about having and committing to a plan 24 hrs in advance, our protocol, and writing down what we actually eat, and monitoring our weight. And we are being scientists, so we are not hating our bodies, but dropping the drama and going into the math and science with our experiment. 

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