Speakinner

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Note: it is case sensitive.

DAYS 
d - day of the month 2 digits (01-31)
j - day of the month (1-31)
D - 3 letter day (Mon - Sun)
l - full name of day (Monday - Sunday)
N - 1=Monday, 2=Tuesday, etc (1-7)
S - suffix for date (st, nd, rd)
w - 0=Sunday, 1=Monday (0-6)
z - day of the year (1=365)

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1. Make a reachable weight-loss goal. Aiming for half a pound to two pounds a week is recommended by health expects.
2. Self-motivation. Have shirts, jeans or pants, that have your target size, visible in your sight, you may hang in it your room’s window or in the kitchen; this will make yourself inspired.
3. Organize your refrigerator and pantry. Remove all the foods that will destroy your weight loss goal. Store vegetables such as broccoli, cucumbers or carrot in your refrigerator. You can eat those as snacks or before the meals.
4. Don’t skip your meal. Eat your regular meals and snacks. Adding with protein foods, tuna, beans or chicken in your meals boost your weight loss goal.  According to some studies, protein helps you feel full longer.