Кто знает английский? Помогите )) опыт похудевшей американки

Нашла совершенно потрясающую похудевшую девушку, которая ведет блог
Вот ссылка http://undressedskeleton.tumblr.com/
Вот ее результат http://media.tumblr.com/tumblr_lks5snJbmb1qgeygd.jpg
А вот какие рекомендации она дает. К сожалению, я абсолютный дурак в английском. Помогите, пожалуйста, перевести, буду очень-очень благодарна и надеюсь еще кому-нибудь интересно будет

Diet that Did it!

1. Find Motivation!! Surround yourself with people who support healthy eating!
2. Relate Exercise with relaxation. (always change your workout up) I pods and music help too.
3.Sugar free/ fat free ALWAYS.
4. Most of your daily carbs and calories should come from fruits and vegetables
5. Protein Source : egg whites and white fish….(absolutely no red meat)
6. Never cook your food in oil, salts, or butter. Try to keep it fresh.
7. I always stay within 1000 to 1200 calories a day…I shift my calories a lot. (Go use a weight loss calculator online to figure out how many calories your body needs to consume a day and subtract it by 550 calories) I use sparkspeople.com and calorie count to track my nutrition.
8. To prevent from having any bloating I don’t go over 800mg of sodium a day.
9. Only Drink skim milk or unsweetened Almond Breeze
10Fat Free Cottage Cheese and (non fat)Chobani yogurt are good in protein and calcium.
11. Cut out dried fruits, nuts, peanut butter, starchy vegetables,
12. Cut out ALL cheese!
13. Dont eat after 6pm or before 9am. Stay occupied all day.
14. To stay full throughout the day by drinking lots of water, coffee, and tea. or no calorie low sodium fluids.
15. Stay away from fast food! No such thing as healthy fast food. Even there fresh food is loaded with preservatives.
16. Cut out the unnecessary calories ( Ketchup, creamer, mayo, BBQ sauce, salts, condiments etc.)
17. When grocery shopping, if it comes from a box it should probably stay there.
18. Starting the day with a half of grapefruit and 1 packet of original oatmeal (100 cal)
19. When you are having a horrible sweet tooth and you feel like you are going to binge try “Nestle fat free hot coco” its only 20 calories.
20. Keep Sugar free Gum with you at all times.
21.ALWAYS track what you put in your mouth, you’ll be surprised what foods are preventing you from losing weight.
22. Always shoot for one lb to lose, not twenty at a time it helps from being discouraged.
23.weigh yourself every other day.
24. Also dont deprive yourself give your self a treat once a week ( , whether its your favorite candy bar or a slice of pizza this might even
cause you to lose more weight because you will be giving your metabolism something new to break down causing it to work harder and faster.
I used to deprive myself and I formed a period of binge eating which I’m thankful that I am over that period. So believe me do not deprive yourself!
BUT if you are going to eat something bad make sure it stays within your calorie intake for that day!
25. If it’s past 6pm or you have already reached your calorie count for the day and you
are absolutely hungry here are my safe foods to have during those times:
* 2 cups of Original Air popped pop corn
* Strawberries, Cucumber, Green Beans, Celery, Sugar Free/Fat Free Jello, Lettuce, Green Pepper, Blueberries, Radishes, Broccoli, Egg whites.

Next time you feel the urge to binge remember to binge on smart food, because I know sometimes its uncontrollable!

These are all negative calorie foods……

apples ~ apricots ~ artichokes ~ asparagus ~ beet greens ~ beets ~ blackberries ~ blueberries ~ broccoli ~ Brussels sprouts ~ buffalo fish ~ cabbage ~ cantaloupe ~ carrots ~ cauliflower ~ Chinese cabbage ~ chives ~ clams ~ cod ~ cranberries ~ cucumbers ~ Damson plum ~ dandelion greens ~ eggplant ~ endive ~flounder ~ frogs legs ~ garlic ~ grapefruit ~ grapes ~ green beans ~ honeydew ~ lemons ~ lettuce ~ limes ~ loganberries ~ mangoes ~ mushrooms ~ muskmelons ~ mussels ~ mustard greens ~ nectarines ~ okra ~ onions ~ oranges ~ parsley leaves ~ parsnips ~ peaches ~ pears ~ peas ~ peppers ~ pineapple ~ pomegranates ~ prunes ~ pumpkin ~ quince ~ radishes ~ raspberries ~ red cabbage ~ rhubarb ~ rutabagas ~ spinach ~ squash ~ strawberries ~ string beans ~ tangerines ~ terrapin ~ tomato ~ turnips ~ watercress ~ watermelon