Habits

15 RAYA for 3 meals logged, 20 RAYA for staying within your calories.

½ vegetables, ¼ protein, ¼ whole grains, a spoon of olive oil. Eat 3 meals; snack only when really hungry. Fish twice a week, beans or lentils a few times a week.

Measure once a week, in the morning before breakfast, with the same soft tape, snug but not tight. Arm and thigh always on the same side. Weight changes with your cycle, salt and water, so watch the trend.