How I lost 40 pounds in 4 months

First came motivation; from at least 3 sources: My doctor strongly recommended I drop to 160 pounds (see: weight-ideal) , I wanted to feel better, I told everyone around me I was dieting.

For the first three months, I just managed portion control. Salads, small plates, HALF portions did the trick for me. Then, I hit a wall at 172 pounds and had to get serious.

1. I bought a 1 gram to 5 kg kitchen scale. If I'm not sure, I weigh what I will eat; then enter it into the Livestrong.com The daily plate website. Especially the Protein Isolate.
   Starfrit $19.95 at Canadian Tire.
2. I bought a 200 gram to 150 kg bathroom scale. It's reassuring to see even a 200 gram change. My weight drops in 4 days cycles; from a low on day one, it climbs up two or three pounds, then works back below day one on the 5th day. Measurement warning: a cup of coffee weighs a pound.
   Walmart $24.95. PEV-165E manual: English pdf manufacturer/distributor site (Chinese)
3. I bought a one month supply of Protein Isolate. To manage hunger on tough days or to correct calorie intake the day after mistakes.
   Available at Loblaws: Vegetarian Protein Isolate $4.32 per 100 grams in 600 gram jugs. Next to the pharmaceutical section.
   Recent special: PC whey protein isolate 1080 g, $23.99 smartcanucks.ca
4. Visited Livestrong.com and create an account.
5. Learned to enter my meals in "My Plate" in "The Daily Plate".
6. I do not enter any exercises unless it's a large amount (say over one hour), since I generally overestimate the duration and intensity it only gives me a false sense of security.
7. I enter my current weight in "My Weight", every morning under the same conditions.
8. I enter my weekly goal in "My Calorie Goals" ( I use 2 pounds per week).
9. I met a person that is at my ideal weight and health. (No not some Olympic athlete, more a mix of Michelangelo's David, my brother, some of my friends and neighbours)
10. I see myself as the new healthy me often, especially when I'm hungry.
11. Notice how many people look like the healthy you.
12. I scare myself daily by observing how some parts are still off target. Especially my belly, but also loose skin on muscles.
13. I set my first target at 10 pounds off in two months.
14. I temporarily ignore, despise, anything other than greens and protein. Anything else can only be used in tiny quantities at any meal (100 calories maximum of bread, potato, rice, you know the drill). But always make sure you reach your Protein target every day. In my case 50 g, I try to come up short on calories.
15. I don't go faster than the rate recommended in The Daily Plate, I once lost 5.5 pounds in 10 days and was starving on the last day and fell off the wagon for 6 hours and I ate 3 days worth of food.
16. I enjoy checking My Weight chart.
17. I stand up straight! (Thank you John)
18. I bought a new wardrobe at the 10 pound off target weight and gave away all my old weight clothes. I couldn't believe the day when I bought my first MEDIUM shirt! Then SMALL! It still brings a smile.
19. I have a few clothes that will only fit properly when I reach my ultimate target, so I keep them to one side for now.