Weight Loss Program, what to expect in month 1

March 03 2026

What to Expect in Month 1 of a Weight Loss Program

Your first month starting a weight loss program is typically a mix of excitement and possibly a little anxiety, whether you are joining a weight loss clinic in Fort Collins or developing your own program from the comfort of your own home. The first thirty days will set the stage for your overall success and create habits that help you maintain your new lifestyle. By understanding what may be happening during this time frame, you can also enhance your experience, make the process more enjoyable, and ultimately more sustainable.

Here’s a friendly overview of your first month on your weight loss journey and how to achieve your goals.

Week 1: Preparation & Assessments

Week 1 is essentially about getting ready & understanding where you’re at. Most weight loss programs begin with an assessment (Weight measurement, Body measurements, etc.) as well as setting realistic expectations and planning your meal program.

The initial meal program will focus on creating a balance of lean protein, green vegetables, whole grain products & healthy fats for your weight loss diet. You will also be encouraged to start light physical activity to help support your metabolism by creating some movement in your day, this does not have to be intense or overwhelming.

Expect to spend most of the time in the first week feeling like you’re just trying to get a handle on what you need to do to create the change you want to see in your lifestyle.

Week 2: Building Consistency

Week 2 will be focused on building consistent habits into your lifestyle.

The first week, your body was adjusting to the new calorie intake and exercise routine. Now, it is responding to the changes made during the last week:

Tracking your food & physical activity: Using a food diary or apps can help you maintain tracking of your meal plans and recognize patterns related to your weight loss.
Finding new recipes that are low in calories, yet still taste great – By trying different and creative ways to prepare healthy meals, you can make a balanced diet for weight loss fun again, rather than feeling deprived of foods you enjoy.
Engaging in light physical activities (walking, stretching, etc.): Gentle exercise will support your weight loss and help your metabolic rate.

In this stage, people begin to experience noticeable and positive changes (i.e., increased energy and better digestion), which can help motivate them to continue their weight loss journey.

Week 3: Adjusting and Learning

You’ve probably already seen some improvements by week 3 in your body’s ability to lose fat. The potential is great; however, there may be minor adjustments you’ll have to make during week 3 as your body continues to adjust.

At times, you may feel cravings, changes in how much weight you’ve lost over the course of the week, or you may experience a plateau. A quality weight loss program will help you navigate all of those issues and continue to promote healthy habits and weight loss for weeks and months to come with:

Adjustments in your program: This includes portion sizes, meal timing, or the amount of physical activity you’re doing on a daily basis, based on what works best for your lifestyle.
Supplement recommendations (if necessary): If your clinic offers weight loss supplements, they can help enhance your metabolic function while you follow the appropriate diet and exercise guidelines.
Self-reflective encouragement: Reflecting on your eating habits, your food triggers, and your stressors will help you avoid relapses and maintain consistent weight loss progress.

Week 3 is primarily about discovering which aspects of the program work well for your body and developing a routine that makes sense to you.

Week 4: Celebrating Wins and Planning Ahead

Week 4 is an ideal time to acknowledge all the things you’ve accomplished so far this month, even if it’s just a few pounds. It is also the best time to measure the results (i.e., compare your current weight, measurements, etc., to where you were at the beginning) and make some adjustments to your diet as needed.

By week 4, you will be able to fine-tune your healthy diet plan for weight loss with greater accuracy since you now know what works well for you and what doesn’t.

Additionally, establishing a solid foundation of momentum during the second month is key to successful long-term weight management. Many find that after the first month, their confidence and energy levels are at an all-time high and are ready to take on the next challenge.

Tips for Success in Month 1

Stay hydrated: Drinking water will increase your body’s ability to metabolize and prevent excess snacking.
Prioritize sleep: Getting a good night’s rest will be a huge help in losing weight and maintaining good health.
Be patient and consistent: Losing weight too fast is not safe. Therefore, make slow and healthy choices to lose weight that will last a lifetime.
Look for professional support: If you have any questions or need assistance with your weight loss plan, Ideal Metabolic Health & Body in Fort Collins is here to help you reach your goals.

Starting Strong Matters

Your first month is where everything begins. If you are looking to quickly lose weight or develop a long-term healthy habit, adhering to a structured weight loss program and a healthy, balanced diet for weight loss gives you the greatest opportunity for achieving your objectives.

At Ideal Metabolic Health and Body in Fort Collins, our team is available to assist you as you develop a weight loss plan that meets your needs, your goals, and your body.

With proper support and guidance, your first month will be just the beginning of an empowered, reasonable, and fulfilling experience. Do you need help? We are here for you!

January 01 2026

Muscle: The Missing Link Between Metabolic Health and Healthspan

When most people think of improving their overall health, they typically think about losing body fat (the number on the scale, the fit of their clothes, etc.) but when your goals are to live a longer and also a better life with strength, energy and independence, there is an additional factor that cannot be ignored: muscle mass.

Healthspan refers to the number of years you spend living in good health, moving freely, thinking clearly and enjoying your life without significant limitations. One of the greatest predictors of your healthspan is the amount of functional quality muscle mass you possess.

At Ideal Metabolic Health and Body in Fort Collins, we assist our patients to transition from only thinking about “losing fat” and start using muscle as one of their greatest assets for maintaining optimal long term health.

Healthspan 101: It’s Not Just About Living Longer

Just because you reach age 80, 90, etc., does not guarantee an enjoyable final decade of life. This could be filled with struggles with mobility, dependency on others for basic needs (i.e., food, clothing), and/or management of unpreventable chronic diseases. That is when healthspan becomes relevant.

Healthspan is defined as the number of years you can live independently, in good health and functioning at your highest level, allowing you to enjoy activities such as:

Getting up out of a chair by themselves
Carrying grocery bags
Traveling with family
Engaging in hobbies
Recovering from illnesses or surgeries without losing their independence

This picture of health is not defined simply by weight. Two individuals who weigh the same may have totally different pictures of their future based solely on body composition (the ratio of muscle to fat) and which of those are contributing to their current health status.

Muscle begins to take its rightful place here.

Man training to gain muscle mass

Muscle vs Fat: Why Muscle Is Your Metabolic Engine

A lot of people say things such as “I just know my body burns more calories now since I have so much more fat.” This isn’t how this process works either.

Fat Does Not Burn Energy the Way You Think

The primary role of body fat is to be an energy storage tank. Fat stores excess energy that you are not currently burning. Fat does not significantly increase the speed at which your body uses calories. Excess fat, especially in the abdominal area, is also associated with increased inflammation, insulin resistance, and increased risks of developing diseases such as type II diabetes and heart disease.

So while fat is not “bad” (we all need some), it’s not the tissue that’s doing the heavy lifting for your metabolic health.

Muscle: The Organ of Longevity and Stability

On the other hand, skeletal muscle is metabolically active. That means it:

Consumes energy whether you are moving or sitting still
Regulates blood sugar levels by taking in glucose from the blood
Helps maintain hormone regulation and metabolic adaptability

There are many ways in which muscle helps protect you in everyday life:

It stabilizes your joints and spine
It can help support your posture and balance
It can help prevent falls and injuries
It makes it easier to complete tasks such as walking upstairs, or picking up an object.

Healthy muscle is related to:

Better energy
Better blood sugar control
Better physical function
Better overall quality of life as you get older

Muscle Mass as a Powerful Indicator of Health Outcomes

Having muscles is beneficial for anyone whether they are an athlete or bodybuilder. Muscles help us deal with all of life’s stressors both large and small.

The Positive: The Many Benefits of Having Adequate Amounts of Healthy Muscle

Having more muscle mass and being stronger has been found to be positively correlated with:

Increased insulin sensitivity and lower risk of developing type 2 diabetes
Less chance of falling and breaking bones, especially among the elderly
Better recovery from surgery, illness, or hospitalization
More ability to perform physically; this can also result in a better quality of life and enjoyment of life

In short, when your body experiences challenges, muscle is a key factor in helping you recover quickly.

The Negative: Risks of Low Muscle Mass

When muscle mass and strength are low, which is often referred to as Sarcopenia, you may notice some or all of these physical signs of low muscle mass/low muscle strength (also known as a decrease in muscle function):

Slow walking, needing extra effort to get up from a seated position.
Need for more assistance performing daily activities.
Higher probability of being disabled and losing your ability to do things on your own.
Greater susceptibility to developing chronic diseases.

That’s why there is such a strong relationship between muscle mass and healthspan. It is not about how you look, it is about whether your body has the capability to support the lifestyle you wish to maintain.

Muscle Loss As We Get Older: How And Why It Happens

As we get older, we naturally lose muscle mass. In fact, this can be happening as early as when we are in our thirties and forties; however, losing muscle mass will likely become an even larger issue for those of us who do not take action to fight back against it.

Factors That Work Against Us Over Time Making It More Difficult To Maintain Our Muscle Mass

There are several different factors working against us over time that make it difficult to maintain our muscle mass:

Changes in hormone levels
We spend more time sitting, and less time being active
Our diets contain less protein than they should
When we attempt to lose weight, we often end up stripping away muscle along with the fat

In the end, you may find that you are feeling weaker, more tired and unsteady on your feet even though you have lost very little weight.

It’s Never Too Late to Build or Regain Muscle Mass

While it is true that there is a decline in our ability to build new muscle as we age, it is still possible to build or regain muscle mass at any age. The good news is that our bodies are extremely adaptable and regardless of what age we are, whether we are 25, 45, or 75, we can still build or regain muscle mass.

By starting today to build or regain muscle mass, you will also be able to:

Reduce your risk of becoming frail in the future
Help to improve your metabolic rate and how well you are able to regulate your blood sugar
Increase your confidence in your ability to perform everyday tasks

To achieve these benefits, you simply need to follow a planned and sustainable program that includes:

Resistance Training/Strength Training
Sufficient Protein Intake
Proper Recovery and Lifestyle Habits

You don’t have to do extreme workouts or use complicated routines. All you need is to develop a solid, individualized plan to support your goals.

How Ideal Metabolic Health and Body Can Support Your Healthspan

While many of us are familiar with the idea that we should “workout more” and/or “diet better,” the challenge comes in developing a concrete plan tailored to our needs; and unfortunately, most people find themselves overwhelmed by the vast amount of contradictory information available online today.

At Ideal Metabolic Health and Body, we focus on:

Learn about your current state of metabolic health and body composition.
Determine what percentage of your muscle mass is currently present and where you may be able to develop additional muscle mass.
Develop an individualized strategy of nutrition, physical activity, and lifestyle to promote both the development of new muscle mass and metabolic homeostasis (i.e., metabolic balance).
Track your progress based upon relevant positive changes in your body composition and metabolic health rather than simply weight loss alone.

Ultimately, our goal is to assist you in creating and maintaining sufficient muscle mass that will provide you with the necessary strength, mobility, and energy throughout the next several decades of your life.

The amount of time we live isn’t as important as the quality of those years. Of course, they depend on many things, but primarily on muscle mass and function which supports our metabolism, protects our joints, helps maintain our balance and provides the strength for independence.

Our team at Ideal Metabolic Health and Body in Fort Collins can help you determine the status of your muscle and metabolic health and provide you with the knowledge to preserve your healthspan. Start taking steps toward a stronger and healthier future.

November 11 2025

Rethinking Hormone Replacement for Women

Suppose you’ve been thinking that the hottest thing about menopause is the hot flashes, but what if the hottest thing about menopause is the outdated information that has kept you from getting relief? For years, the media harped on one story about women and hormone replacement. That story is as old as dirt. Your symptoms are real. Your options are better.

Modern medicine is individualized and utilizes body-matched hormones in thoughtful doses. The goal now is to give you back your sleep, your concentration, your strength, and your comfort.

This guide puts the cackle aside and tells you when it is good for you to use hormone replacement therapy, who it may help, and how to discuss this subject confidently with your clinician. If you’re tired of white-knuckling your daytime and nighttime activities, use this as your excuse to go ahead and explore hormone replacement therapy in Fort Collins, using simple facts and no fear.

Hormones matter across a lifetime

From the first period, getting a good hormonal lifestyle in place is beneficial; throughout life, these hormones govern brain function, bone strength, metabolism, sleep, sexual health, and mood.

As levels drop in the menopausal transition, hot flashes, night sweats, foggy thinking, joint aches, and vaginal dryness are but a few of the symptoms which may appear.

The art of hormone replacement treatment, or HRT, is meant to balance these hormones. Not to “turn back the clock,” but to help you feel better than you do now, each day of the chronic illness that we call life.

About that “one bad study”

The trial that people still reference looked at one pretty specific group of pills and asked a different question than most women are asking these days. It wasn’t designed for the treatment of hot flashes, brain fog, or sleep problems.

It was designed to look at whether pills invented could prevent further disease. The women who participated mainly were way past the usual time of starting hormone replacement, and then results were sent out to the world as if they applied to any woman, any place, any time.

The headlines drew attention to the increased risks taken by the estrogen and progestin group, which naturally frightened many women. There was less said about the advantages companies got from the former utensils (like fewer fractures) and the findings of the estrogen group (where there was no increase in breast cancer, although the risk of strokes was more frequently pointed out). In short, it was a mixed picture. But it was a much more limited answer than the far-reaching ones which had gone out.

Modern science has nothing in common with this scientific trial. Today, hormone replacement is individualized. The time of its administration means something (usually nearer the time of the cessation), the condition of the support means something (whether skin or pills are more agreeable), and the dose and follow-up are given with reference to yourself.

What does all of this mean to you? That a single scientific trial should not be read as a “no” blanket over this question. Suppose your sleep, or ability to concentrate, or strength, or the joy of life or intimacy is being interfered with by symptoms.

In that case, it is reasonable to alter the use of hormone replacement with your physician and discover what type is best suited to your history, how to regulate it and how to stay safe. One trial, long since completed, should not stand between you and feeling like yourself again.

Is hormone replacement safe? The current view

Across major medical groups, there’s strong agreement that hormone replacement is the most effective treatment for hot flashes and vaginal symptoms and that it helps protect bone.

For many healthy women who are in the typical window to start, benefits outweigh risks when treatment is tailored and reviewed regularly. This isn’t about pushing therapy—it’s about removing unnecessary fear so you can consider a helpful option.

Estrogen and the FDA: clearing up confusion

Estrogen was never “blacklisted.” Estrogen products are approved and widely used, though labels include cautions.

In the U.S., there’s no FDA-approved testosterone product specifically for women; clinicians sometimes use carefully titrated, regulated male transdermal products off-label and monitor closely.

Regulators review these labels from time to time as evidence grows. In practice, clinicians already individualize hormone replacement so that your plan fits your health history, comfort level, and goals.

What about testosterone for women?

Testosterone is not only a “male hormone”. Women do make it in small amounts, and when in low levels, it may lead to decreased sexual desire, which can be distressing.
In selected cases and usually after menopause and other causes are addressed, testosterone in small doses can be beneficial.

Some doctors are cautious because products specifically for women are not available in all places, and also because careful dosing and monitoring are so important. This caution seems reasonable, as does inquiring into whether testosterone has a place in your hormonal therapy plan.

“Bioidentical,” in plain language

“Bioidentical” means the hormone has the same structure as the one your body makes. Many standard, regulated medications use these body-matching forms.

When talking about hormone replacement, ask about regulated options first (they have consistent dosing and safety information). Custom-mixed versions can be useful in select cases, but they’re not the default for most people.

Practical guardrails for safer hormone replacement

Start at a sensible time: Beginning hormone replacement around the menopausal transition tends to bring the best balance of benefits and risks.
Personalize the route: Skin-based estrogen (patch, gel, spray) can be a good choice for many; pills may suit others. Pick what fits your body and preferences.

Protect the uterus if you have one: Estrogen is typically paired with progesterone, so the uterine lining stays healthy.

Review regularly with your clinician: Revisit your plan at least once a year, earlier if symptoms change, and:

Talk through symptom relief and side effects
Check in on breast and heart health basics
Adjust dose, route, or add-ons if needed
Decide together whether to continue, pause, or taper
Why paying attention matters
Unmanaged symptoms can disrupt sleep, mood, relationships, work, pelvic health, and bone strength.

Thoughtful hormone replacement, paired with nutrition, movement, and stress care, can restore everyday well-being. Choosing it is not “vanity”, it’s a practical health decision.

A gentle nudge to consider hormone replacement

If you’re struggling with hot flashes, brain fog, or painful intimacy or you simply want your energy and focus back, it’s reasonable to explore hormone replacement. Bring a short health summary to your appointment (family history, medications, personal concerns) and ask:

Which form of hormone replacement suits my history?
How will we monitor benefits and safety?
What nonhormonal options exist if I prefer them—or to combine with them?

You deserve clear information and compassionate care. Whether you choose hormone replacement now, later, or not at all, an informed conversation can open the door to feeling like yourself again.

October 10 2025

Hormone Optimization for Men: Why “Normal” Testosterone Isn’t Always Enough

Feeling off lately, low energy, restless nights, or slower recovery after workouts? You’re not alone. Lots of guys notice these changes as they age. Maybe you’ve even checked your testosterone or thought about hormone replacement, only to hear everything looks “normal.”

But normal doesn’t always mean optimal. That’s where hormone replacement for men comes in, helping you reclaim your strength, focus, and vitality.

Recognizing the Signs of Suboptimal Testosterone

Low testosterone doesn’t always show up overnight—it often creeps in slowly, disguised as “normal life”. You might notice subtle shifts at first, then realize you just don’t feel like yourself anymore.

Persistent fatigue or lack of drive, even after rest
Loss of muscle tone or slower recovery, despite consistent training
Increased irritability, anxiety, or mood swings
Disrupted sleep — trouble falling asleep or waking up unrefreshed
Decreased libido or performance changes

You might chalk these up to stress or age, but often, they’re your body’s way of saying your hormone levels are out of balance.

“Normal” Isn’t Always Healthy

When most men get their testosterone tested, they’re handed the “normal” range—usually between 250 and 1,100ng/dL. That’s a massive gap. A man sitting at 275 can feel exhausted, foggy, and unmotivated while another at 900 feels sharp, strong, and full of drive. Yet both are technically considered “normal.”

At our clinic, we don’t chase averages — we aim for optimal. Hormone optimization therapy focuses on restoring the levels where you actually feel and perform your best, not just where your lab report says you “fit.”

Testosterone influences nearly every system in your body — energy, focus, metabolism, mood, and even prostate health. When levels fall too low, research shows higher risks for conditions like diabetes, dementia, and erectile dysfunction.

So if your labs say you’re “fine,” but you don’t feel fine, trust your body. That’s not in your head, it’s your hormones asking for balance, and sometimes hormone replacement is exactly what helps restore it.

Healthy man doing exercise after starting hormone replacement therapy.

How Hormone Optimization Works

At its core, hormone replacement therapy helps restore what time, stress, and modern living have depleted. Under the guidance of a skilled medical provider, small, precise doses of bioidentical testosterone can bring your levels back to the range where your body—and mind—thrive.

When hormones are balanced, you can experience:

Steady, sustainable energy all day long
Sharper focus and mental clarity
Stronger muscle recovery and performance
A calmer, more consistent mood
Restful sleep and a renewed sex drive

Your hormone replacement treatment is personalized, guided by your bloodwork, your symptoms, and your goals. Because this isn’t about chasing a lab number, it’s about reclaiming how you feel at your best.

Looking Beyond the Numbers

For many men, the hardest part isn’t finding the right treatment—it’s being heard. Too often, men are told they’re “fine” simply because their lab results fall within the normal range. But when you’re dragging through your day, struggling to focus, or feeling disconnected from yourself, “normal” isn’t good enough.

At Ideal Metabolic Health & Body, we take the time to understand your whole picture—your energy, sleep, performance, relationships, and confidence—not just your bloodwork. True health comes from restoring balance across your entire system.

Think of hormone health like tuning a guitar: even if it’s close, the music won’t sound right until every string is in perfect harmony.

Hormone replacement and optimization therapy fine-tunes your system so your body performs in harmony again.

Finding the Right Support

Getting started can feel overwhelming—but you don’t have to navigate it alone. The right team will take the time to understand you—your goals, your challenges, and your lifestyle.

A quality hormone replacement clinic doesn’t rush the process. It explains every step clearly, monitors your progress closely, and fine-tunes your plan until you’re truly thriving.

Look for a provider who:

Specializes in men’s hormone replacement and optimization and understands the nuances of testosterone therapy
Provides ongoing testing and data-driven adjustments for precision results
Integrates nutrition, sleep, and training to support your overall metabolic health
Creates a safe, collaborative environment where you can ask questions and feel heard

At Ideal Metabolic Health & Body, we see hormone therapy as a partnership—one that restores balance, builds strength, and helps you live with purpose and vitality again.

Living Life Optimally

When your hormones are in balance, everything starts to click again. It’s not just about gaining muscle or improving workouts—it’s about clarity, calm, and confidence returning to your daily life. You wake up with steady energy, your focus sharpens, and your mood stabilizes. Life feels lighter, stronger, and more enjoyable.

If you’re ready to move beyond “normal” and experience what optimal truly feels like, this is your moment. Our caring team at Ideal Metabolic Health & Body in Fort Collins will listen, guide, and design a personalized hormone replacement plan built around your goals, your health, and your lifestyle.

Contact us today to schedule your consultation and start living at your optimal

July 07 2024

Be Empowered!

Empower: to equip or supply with an ability; enable.

Such a strong word. It makes me think of strength, power, success, bravery… Do you feel it? Too often we are not empowered – we don’t have the tools (or confidence) to do what we want to succeed; sometimes it is with career or finances, education, or even with nutrition.

Why is that? Why does food have such control over us? Why is it that we feel very able and positive, and then the plate of nachos is passed in front of us, maybe the candy bowl on our coworker’s desk calls our names, or our daily soda habit takes control of us? “I was doing so well, then made some brownies for work and ate the whole pan,” “I couldn’t possibly give up bread.” or “I did great for 3 weeks then fell off the wagon, and have not gotten back on.” I hear this all the time.

FOOD is powerful. Most of our social experiences revolve around FOOD. We go on dates, and have FOOD. We have parties, with FOOD. Sunday dinner, birthday parties, work and church pot-lucks…FOOD, FOOD, FOOD – all events that make it very difficult to eat the way we want or need.

Part of the reason is tradition. It is difficult to be invited almost anywhere and not have food or drink involved. Another reason is conditioning – eat ice cream when sad, drink alcohol when stressed: self medication with food and drink. One more reason is entitlement. In our country we get almost anything we want, anytime we want it. To say no makes us feel “deprived.” I hear it all the time: “I will not deprive myself, everything in moderation”. However new research has shown that currently “moderation” means that 40% of women and 38% of men are obese! (Summary of studies).

How can we change this? What do we need to do?

First, we need to change how we see food. When we do our best to stay away from certain foods and they show up in our day, we have to consciously make the decision whether or not to eat them. Instead of feeling deprived we need to look at the foods as toxic, and then decide that we don’t WANT them. If you were walking down the street with your friend and she got punched in the face, would you feel deprived if you missed getting punched in the face as well? Of course not! But to some of us, eating that brownie is much worse in the long term than a punch in the face, yet we do it anyway.

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www.lytnyc.com

Second, we need to see insulin resistance and diabetes (and obesity) as what they are: carbohydrate intolerance and carbohydrate toxicity. If you were gluten intolerant, you would certainly do everything in your power to avoid gluten in foods because of the resulting gut symptoms and sickness you would feel. A big difference really is that carbohydrate intolerance doesn’t give as many fast/short term symptoms, although in the long term sugar and carbs are very toxic to someone who is carbohydrate intolerant (Is Sugar Toxic?). The same can be said for something like a peanut allergy (toxicity) – if you had one, you wouldn’t give yourself a shot of epinephrine and then eat peanuts. Insulin dependent diabetics do it all the time – shoot the insulin to account for the sugar and carbs they are going to eat.

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Sugar is a drug, and most highly processed foods are either loaded in sugar or in substances that turn into sugar. Our minds respond to sugar like they do other drugs – we crave it, we eat it, and then it makes us feel good. The problem is we feel good for only a few minutes as it hits that pleasure center in the brain. After that we usually feel bad – more tired and sluggish, full and bloated, and guilty for not being able to stop ourselves from eating.

How do we stop this cycle? One good way is to take ourselves away from the situations that make it difficult for us to refuse. Stop buying the foods that cause you to eat uncontrollably. Give yourself a day per week, and if you want something wait until that free day – if you still want it then go buy it. If it is a family member who buys it, ask them to stop. Let them know that when they buy those foods or eat them in front of you, it is like bringing alcohol into the house of an alcoholic and expecting him not to drink. I have had people go as far as locking the tempting food in a cooler in the garage or in a safe place so they will not have to make the attempt to stay away.

Avoid the break room at work if it commonly has those food-like substances and high sugar treats. Pack a lunch and make a menu and plan for meals and snacks so you are never left hungry when there are no good options. Ask your coworker to put the candy IN their desks. Go on a hiking date. Celebrate with a new shirt or game, or treat sadness with a walk or a good tear jerker. Find friends who eat the same way you do or get your friends to understand it – then plan meals or parties together. There are many ways to change your outlook or to say no. And then when you do, you will feel stronger, braver, and be EMPOWERED! And every time you do it, you will feel it more and more, and feel so much better about yourself!

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