Honestly, awesome stuff. Looking back at what I did to lose my weight, it was just about every single one of those rules. To combine some of his rules, it's good to work in 4 week blocks, but also set the goals realistically.
I made it my goal to lose just one pound a week. One pound per week is a goal that I knew I could reach every single week, and also begin to outpace. Whereas if I had set the goal at 2, or 1.5, I would feel a bit more uncertain on whether or not I could reach my goal week to week.
Variety + a practical plan. I took up a running plan, 10k 13-week program (depending on where you're starting from, you may want to look into a couch to 5k, or modify the 10k. But on my google homepage one day, there was a wikihow link to "
how to get started in bikram yoga". I thought it sounded cool, and I found a place really close to me. That has been some of the most rewarding part of my weight loss, and I never, ever would've thought I'd do something like that before I started. It's cool to have that thing that you strive to do every time out there become automatic, and then move on to something else cool just for fun.
Also, apply these rules to diet. I started realistically. I loved stuff through drive-thrus (I used to agonize over whether I should go with Taco Bell, Wendy's, McD's, or Burger King... usually I'd think about which ones I'd had earlier in the week and eliminate those options
). So I started with "get nothing from drive-thrus. Then, as I learned to cook for myself, I eliminated those "healthy" fast food places (Subway, Quiznos, pizza, etc.). Be willing to try out new foods and enjoy variety there. One of my new favorite foods is avocados. Avocados mixed with tuna, avocados on wheat crackers, avocados straight up. I love it.