. . "1) Work out 5-6 times/week for 45-60 minutes 2) Strength train three times per week 3) Stay within range on calories and nutrients 6 days per week 4) Give myself the day off once per week 5) Reevaluate every 2 weeks to see what is working and what is not 6) When I get the urge to emotionally eat or eat for reasons other than hunger, I will a)jump rope for 5 minutes, b) take a walk around the track o" . .