One of the keys to weight loss is the dieter’s ability to determine whether they are truly hungry
OR if they are simply fondling a box of the munchies.

It’s a great challenge but we’re here to help with a list of our best tips for distinguishing
hungries from munchies:

The Truly Hungry Dieter Frankie

Dieter Frankie has a true case of the hungries.  His stomach is rumbling, his mouth is watering
as he smells the fresh broccoli cooking in the kitchen.  The fact that Dieter Frankie doesn’t
generally favor broccoli BUT would be content to dive in, exhibits his true feeling of hunger.

Take a gander at Dieter Frankie.  He is so hungry that he is imagining that he currently has food
in his hands.  Diet Bites recommends that he eat his broccoli soon – before a binge threatens –
BEFORE Dieter Frankie gets so ravenous that he grabs cheese to smother his broccoli in, as
well as a loaf of garlic bread, two roasted Cornish hens, a box of stuffing and a green olive.

The Truly Munchie Dieter Frankie

Dieter Frankie has a true case of the munchies.  He is searching through his Diet Universe for
something to occupy his choppers – something to stuff into his little white powdered face.

His search is a diligent one because Dieter Frankie isn’t in the Diet Mood for just any old food.  
Oh no.  Dieter Frankie wants something that will last a long time – a long, long time – something
like hot buttered popcorn.  Extra salt and extra butter, will you please.

But once Dieter Frankie douses the popcorn, he is still wandering loosely through the Diet
Garden of Good and Evil, searching, looking, digging, scratching for something else that will
satisfy his Case of the Munchies.

The trouble is that Munchies cannot be satisfied without first killing a productive diet.

The Tips

Before hitting the pantry and throwing your diet to the wind, check the direction of the wind.  
You don’t want anything blowing back into your face once you’re done, particularly cheesy or
gooey objects.

Ask yourself:
Am I TRULY hungry?   
Is my tummy growling?   
Am I feeling picky about what I want to eat?
What activity am I currently involved in?  Watching television?  Playing a video game?  Talking
with my mother in law over the phone?  And does such activity prompt the munchies?
Will a fresh fruit snack fill my urge to eat?
Do I need to go ahead and just enjoy my next planned meal?
How long until I retire for the evening?  If it’s within the next couple of hours, you don’t want
food resting in your tummy while you are trying to rest.  The body needs to be at a level where
TOTAL rest can be achieved so that you’ll feel like a new Spring Diet Chicken come morning.
If you determine that you are truly experiencing a case of the munchies, then grab that fresh
piece of fruit OR a stick of gum OR some raw veggies OR – well, you get the picture, you smart
dieter you!

The Cucumber Diet, an Original Free Diet Plan
The Cucumber Diet Plan is an original free diet plan developed by Diet Bites. Can the Cucumber
Diet assist with weight loss?

Looking for something low in calories, low in fat, filling and yes – handsome? Then you might be
enticed by the delicious, low calorie, low in fat cucumber.

Diet Bites has developed a meal planner featuring this low-calorie dieter’s favorite that can
assist with weight loss results. Our free Cucumber Diet Plan is posted below, so let’s review
some cucumber nutrition facts before we get started.

Calories in Cucumbers, Nutrition Facts

Cucumbers act as a natural diuretic and aid in removing trapped water from the body. What
causes water retention?

Too much salt (sodium) in the diet can encourage water retention and water weighs very
heavily on the scales. So the next time your meal contains a bit more salt than you would have
liked, grab a serving of cucumber.

5 ounces of cucumber contain about 20 calories
1/2 of a medium cucumber contain about 20 calories
1 medium cucumber contains about 40 calories

Diet Cucumber Foodnotes™

– To remove the bitterness from cucumbers, cut off the top from the stem-end of the cucumber.
Rub it against the exposed flesh of the cucumber and a foam will appear. Wash, then you are
ready to enjoy your cucumber.

“What a handsome looking cucumber for my diet!”

– Cucumbers are often waxed before they reach your market. Be sure to remove the peel
before consumption.

– Individuals allergic to aspirins may experience an allergic reaction to cucumbers.

– Cucumbers make a delicious, healthy snack for dieters and non-dieters alike. Soak in a bit of
white vinegar and water for a different tantalising flavor. The vinegar will also crisp the
cucumber.

– A five-ounce serving of cucumber contains about: 1.5 grams of dietary fiber, 1 gram of protein,
12% RDA of Vitamin C, a trace of saturated fat and zero cholesterol.

– Cucumber Spa: Yeah – you know this relaxing trick!  When you find your diet bringing you
down, relax with a couple of cucumber slices over your eyes.  So refreshing!

The Cucumber Diet™

You can enjoy cucumbers in unlimited amounts throughout the day. We also have a few
cucumber recipes posted below our free diet plan that you can also enjoy in unlimited amounts.
The following Cucumber Diet is based on about 1,500 calories.

Meal & Food Selection
Serving Size
Meal Plan Preparation

Breakfast
Oatmeal 1 serving
Prepare based on package directions. Enjoy 1 teaspoon of reduced fat or ‘light’ margarine with
your oatmeal as well as a spoon or two of white, brown or dark brown sugar.
Milk 1 cup, skim
Be sure to measure out your milk. Once you see where your milk line rests you can use the
same glass without measuring at your next meal. If you don’t like skim (90 calories per serving),
then opt for 1% and use 3/4 cup instead of 1 cup.
Banana 1/2 banana
Serve with your oatmeal or on the side. Save the other half as we’ll make a tasty Skinny Shake at
bedtime.
Tea, Coffee, Soda unlimited
Enjoy unlimited amounts of zero calorie drinks of your choice. If you add sugar or cream to your
tea or coffee, limit to one cup. You can also enjoy up to one regular soda with our Cucumber
Diet Plan.
Lunch
Deli Meat 1 serving, extra lean
We’re going to create a lovely sandwich for lunch using your favorite deli meat; 50 calories
worth.
Bread 2 slices, whole grain
Place the meat on the bread – and you can use light Mayo or your favorite mustard as the
spread. Our calories for this diet plan are based on whole wheat bread containing 70 calories
per slice.

Lettuce unlimited

Tomato unlimited

Cucumber unlimited

Cheese 1 slice, low fat
If you don’t like reduced or low fat cheese, enjoy 3/4 slice of regular. We used 50 calorie skim,
reduced fat mozzarella.
Cottage Cheese 1 serving
Up to 110 calories.
Tea, Coffee, Soda unlimited
Enjoy unlimited amounts of zero calorie drinks of your choice
Mid-Afternoon Snack
Berries 1 cup
Your choice of strawberries, blackberries or blueberries up to 1 cup.
Dinner (or Supper if you’re a Southerner)
Salmon 3 ounces
If you don’t like salmon then enjoy your favorite fish – up to 175 calories worth. To prepare the
salmon rub with a bit of lemon or lime juice. Sprinkle on lemon pepper and rub into the fish.
Sprinkle on a bit of cracked pepper and salt if desired. Place into your regular oven or toaster
oven – or you can cook on the grill if desired. You may wish to use a bit of cooking spray and foil
to cook the salmon. Spray the foil, arrange fish on foil and bake.
Salad 3 cups lettuce
1 medium tomato
cucumber
low fat cheese
low fat salad dressing
bacon bits
croutons
Make a large salad; you can also add a spoon of bacon bits and shredded low fat or reduced fat
cheese such as mozzarella. Use light or reduced fat salad dressing. Add one serving of
croutons if desired. Our calorie content is based on lettuce, tomato, cucumber, 1/2 cup of
shredded low fat mozzarella cheese, 1 serving of 30 calorie croutons, real bacon bits and 35
calorie raspberry-walnut salad dressing.
Roll 1 whole wheat roll
Any type of bread up to 70 calories. You can spread a little light margarine onto your bread.
Green Beans 1 serving
Green beans are naturally low in calories. One serving contains a skinny 20 calories.
Rice 1 serving
One cup of brown or white rice contains about 200 calories.
Angel Food Cake & Berries 1 slice cake
1/2 cup of berries
whipped cream
Enjoy one slice of angel food cake with 1/2 cup of your favorite berries and a serving of real
whipped cream. If you don’t like angel food then enjoy your choice of dessert up to 150 calories.
Tea, Coffee, Soda unlimited
Enjoy unlimited amounts of zero calorie drinks of your choice.
Bedtime Snack
Skinny Banana Shake 1/2 banana
3/4 cup skim milk
Remember the other half of our banana that we had for breakfast? We’re going to make a
yummy Skinny Shake with wholesome milk that will keep up feeling full – and the milk will also
help us fall to sleep.

About 30 minutes before you make the shake, place the banana into the freezer. We need it to
be really cold so that our shake thickens as it blends. To prepare, simply blend the milk and
banana. You can add a dash of cinnamon if desired and also a spoon of your favorite sugar –
even no-calorie sugar.

The Cucumber Diet Recipes

Feel free to enjoy the following in unlimited amounts throughout the day, as well as much
cucumber as desired in its natural state. While pickles are cucumbers, because they contain a
lot of sodium they can add false pounds to your weighing scales – so avoid or at least make a
note of this is you add pickles to your diet plan. Excess sodium in the diet may also increase
blood pressure for some individuals.

Cucumber Salsa: Peel cucumber then chop into tiny cubes, removing the seeds if desired. Add
chopped tomato, chopped onion and chopped cilantro for a thick tasty diet salsa.

Cucumber Medley: Mix the following and gently scoot into a pretty bowl of your favorite
vinegar: thinly sliced cucumbers and onions.

Sense of Diet Sight
Take a convenience store sandwich sealed in a plastic triangular container OR a freshly prepared
sandwich and most of us will take fresh every time!  There is a very ancient saying, “Seeing is believing.”  
That is so true in the case of dieting.  We must convince ourselves that what we are seeing on our plate is
something that we truly want to eat.  

Back to our sandwich…  The sealed sandwich may actually end up tasting BETTER than our fresh one!  It’s
all in the art of presentation.  

For example: We have a heavily frosted teensy piece of devil’s food cake that looks utterly
mouth-watering and is sitting on a beautiful blue china plate.  Next to the yum yum, we have a delicately
light, VERY LARGE piece of angel food cake that is draped with light whipped topping.  Swimming inside
the white cloud are fresh ruby-red, sliced strawberries dusted with a smidgen of powdered sugar – all of
which is residing on a beautiful blue china plate.  The devil’s food cake contains three times the fat and
calories as the angel food choice and is three times less food.  Which will we choose?

More than likely, we’ll shoot straight for the angel food. Again, ‘diet presentation’. The example of the
cakes above is a very good ‘inside secret’ of dieting!  If your food selections are set out in a pretty,
appetizing fashion, you’re going to be more apt to stick with your diet because you’ve made it creative,
you’ve made it fun and most importantly, you’ve satisfied ‘Your Diet Eye’.

Later in the day should you get Diet Wanderlust, you can say to yourself, “Hey, I had a very wonderful
lunch so I shouldn’t be hungry right now.  And I’m not!”

Sense of Diet Sound

Once you have your meal handsomely prepared, you’ll want to locate a very calm, very relaxed
atmosphere in which to enjoy your meal.  One of the biggest Diet Mistakes is dining in front of the
television – especially if an action-adventure is playing.  Before you know what you’ve done, you’ve
managed to lick your plate clean.

It’s very, very important to REALIZE each bite you eat while dieting.  During Diet Time, our daily portions
are basically rationed, so each bite should be a precious bite.  When I was a tot, I used to hear that the
Boy Scouts chewed each bite of food at least 20 times before swallowing.  I don’t know how valid that is –
but it sure makes Good Diet Sense!  It takes about 20 minutes before your stomach lets your brain know
that it’s full. So taking your time while dining, is wise.

Back to Sense of Diet Sound…  If you enjoy the outdoors, create a haven for outdoor dining.  If that’s not
possible, find a comfortable area where you can enjoy your meals.  You may consider playing some of your
favorite music.  Oh!  And don’t forget to put a fresh flower in a bud vase on the table before ‘you dig in’.

Sense of Diet Touch

When dining, if your food is greasy to the touch, then do a Diet Stop, Diet Look and Diet Listen because
odds are, you’re holding more fat in your fingers than the Crisco Kid.

If your fingers are sticky and you haven’t been handling money, again do a Diet Stop, Diet Look and Diet
Listen because odds are, you’re holding more sugar than daddy.

And if your fingers are salty and you haven’t been working the salt mines, once again do a Diet Stop, Diet
Look and Diet Listen because odds are, you’re holding enough sodium on your fingers to blow up the
Goodyear Blimp.

Sense of Diet Smell

Oh those wafting waves of good cookery!  Take in the heavenly aromas, the spicy aura, the unique blend
of herbs for these good scents make good Diet Sense and will help keep you on a contented diet trail (i.e.
your genius diet plan!).

Sense of Diet Taste

Let’s be frank – because I’ve always liked frank.  Diet food tends to be very bland and un-tasty. If you’ll
spend some time reading over the articles posted at Diet Bites, you’ll discover some nifty tips to spruce
up your meal and that will make your diet fun!  If your diet doesn’t taste good, it’s not going to last.

Your Sixth Diet Sense

Your Sixth Diet Sense may be the most important Sense of all during Diet Time.  Listen to your body, to
your head, to your heart, to your tired muscles – to whatever calls out to you so that you can adjust to meet
“your changing body’s” needs along your Diet Journey.

By using your six basic senses, your diet will be effective and successful – and after all – that’s what you’re
shooting for!

How one festive day of diet naughtiness can hex your scales.

This drama begins with Herb making a simple visit to a local bakery to pick up a gourmet pie that he
knows his visiting Aunt Thelma will love; chocolate crème meringue dusted with chocolate sprinkles.
Perfect choice – she’ll love it!

Next stop, the corner deli. Oh my, they have a gazillion goodies spread out today to choose from, so
Herb takes a pint of potato salad, a pint of beans, a roasted duckling that looks extra succulent, and a
loaf of rosemary bread embossed with an exquisite fan-pattern of fresh rosemary. Auntie will be
pleased! Wait! Almost forgot that sparkling bottle of bubbly to celebrate her visit.

Herb whistles a happy tune as he heads for home. Aunt Thelma should be there; he sent her an extra
key to his apartment in the mail last week, as he knew he’d still be at work when she arrived.

Oh my, what’s this? A note taped to the door? Looks like Auntie’s handwriting, too.

“My dearest Herbert, please forgive me. The apartment maintenance man dropped in to fix your leaky
sink and well, one thing lead to another. We’re off to Vegas to tie the knot, sweetie. I’m not getting any
younger, nor prettier for that matter. Forgive me. I was cursed with passion. Aunt Thel”

Herb spends the next two hours munching on the luscious deli offerings, topping off his munching
with a nice slice of fresh baked pie. It was so tasty that he helped himself to another generous slice,
silently scolding himself for he’d taken in an enchilada luncheon that had included two baskets of
chips and four containers of hot sauce. That blasted praline had sure been good, too. He’d planned to
go light on dinner, promising himself to drop a bit of weight before the summer heat settled in.
Tomorrow.

He gazed at the coffee table where he had arranged his mini-feast. It looked a bit like a giant mouse
had foraged the area. Hum, what happened to the duckling? Surely he hadn’t eaten it all? Bread was
missing, too. Beans? Potato salad? All gone. My, he’d eaten everything except one last slice of the
heavenly pie. Well, he’d save that for breakfast and begin his diet anew after that. Auntie had
delivered an unsightly blow and it was okay to be diet naughty for one night, wasn’t it?

Herb ended up drinking half the bottle of calorie-rich bubbly then fell into bed without a shower.

Oh, donkeys and carts! That alarm clock had never sounded so loud before. Herb ambled out of bed
trying to focus as he headed towards the bath. Must weigh first. He tried to make out the numbers on
the scale but they remained fuzzy. Then suddenly, they spun into clarity and Herb almost had a
coronary (or a hiatal hernia-type reaction at minimum).

A seven pound gain?? Nah. Herb stepped off the scale, then lumbered back on again. No change.
Then he bounced on the scales. He cursed the scales using PG-13 rated curse words.

How? Seven pounds in one day? Impossible!!!

We are happy to report that Herb took a shower, avoided that last slice of naughty pie, choosing to
give it to his wonderful assistant at work instead. He was also very diet nice from this point on out,
went on to lose enough weight so that he looked very smart in his black Speedo swimsuit when
summer hit. Auntie went on to become a well-known celebrity on a nationally televised cooking show.
Her specialty, chocolate crème meringue pie. The End.

WAIT!! We aren’t quite finished yet! Let’s tackle that seven-pound overnight weight gain. Was that
indeed a seven-pound fat wad? No! In order for Herb to gain seven pounds in one day, he would have
to eat a surplus of almost 25,000 calories! So, why did he experience such a tremendous weight gain?

– Sodium intake greatly influences the number on the scale. Delbert the Deli Man is famous for
injecting his succulent ducklings with a sodium-rich baste. And you can safely bet that those
enchiladas weren’t sodium-free.
– Herb feasted until well into the evening. That ‘duck load’ was still with him.
– The seven pounds may have been the result of a combination of circumstances – even a trio of
circumstances. Part of the gain may have actually been bona fide; Herb may have picked up a few
pounds due to a few days of overeating.

The good news. If Herb had been female he may have experienced an even greater number on the
scale due to monthly water retention.

If your diet is beginning to feel like a monkey on your back, this fun article may alter your mind into
thinking that your diet is actually more fun than a barrel of monkeys!

In the beginning….

It seemed so long ago when you began your new diet. How could three weeks have passed so
swiftly?  Yes, so very long ago.

You can remember back to the day when you decided that it was definitely time to begin a new diet.  
It was the day that you felt like the Silver-Backed Ape, the day that you longed to swing more freely in
this big bad world that we are all caged inside of.

Yes, you wanted to be a real swinger – to hit the concrete jungle with a lighter step, to be able to
climb the corporate ladder to higher salary caps, and to finally lose all that weight that was
interfering with your swinging gait!

And you were doing so well, too.  Passed right by those chocolate covered candies on Valentine’s
Day; even turned up your nose at the pastry tray at the in-laws party that you attended last Thursday
night.

Then something so wrong happened.  

As the weekend sprung, you felt as if you’d stepped onto a tilt-a-whirl and someone had forgotten to
fasten you in.  

You felt locked in a state of shock as naughty, unhealthy goodies leaped into your mouth, one after
another, and you were powerless to do anything.

How could this be happening?  

And the more that you tried to fight against it all, the worse it got!

Fine.  Okay.  You screwed up big time.  Let’s dig a bit deeper into the pile of banana peels to get in
touch with some things that are probably running rampant through your mind right now.

EMOTIONAL TABLE – WHEN THINGS SUDDENLY GO APE

Probable Thoughts
Actuality

“I have totally blown my diet!”
Not necessarily. If you give up on your diet, then yes.  But if you jump right back on the Diet Trail,
then NO WAY! You will be a few days behind ‘schedule’ in reaching your goal weight, but reach it you
will!  Just don’t step on any more loose banana peels!

“I am really angry & disappointed at myself!”
Actually, that’s a very good feeling to have right now. Why?  Because it means that:

a) you truly care about losing weight;

b) you realize that you need to get right back on track for your diet dream to work.

“I bet I gained a gazillion pounds!”
Oh, very good!  You are accessing the diet damage.  You realize how hard that you have worked in
getting off the weight, and in staying on track.  By the way, if your eating frenzy was short-lived, the
odds are slim that you gained back a big sum of weight.  Keep in mind that it takes 3,500 calories to
gain a pound.  That’s a lot of frenzy and about 7 big cheeseburgers.

“I am frightened that this diet might fail, just like all the others that I have been on!”
Excellent!  Your fears express your intense desire to lose the excess weight.  You also feel
intimidated by food, unsure if you will be able to resist future temptation.  You have met the Ultimate
Weight Demon and faced him (or her) straight on.  Scary, isn’t it?

The key is not only knowing the enemy, but knowing how to defeat the enemy.  Victory comes
through smart dieting, reasonable activity, and much patience.

“Everyone knows that I am on a diet.  What are they going to say?”
Friends, family and the people that love you, will offer support and motivation.  Others may gloat,
especially if they see a weight gain.  

It’s the Monkey Game – every monkey wants to be the best and they feel comfortable around people
that they don’t feel threatened by.  

“What am I going to do now?”
You must immediately get back on track to avoid a total Diet Derailment.

Okay, let’s see if we can sum this up and get ourselves out of this zoo we’ve landed into.  

It’s not much fun when you monkey around with your diet, is it?  HOWEVER, it’s good to know that you
are NOT a failure!  It’s good to know that you CAN lose the weight that you want to.  And it’s really
great to know that if you get right back on track, your odds of achieving your weight goals are very
high.

The Emotional Table above gives us great insight into our dieting and weight loss fears.  Let’s take
things one bullet at a time and enhance. Let’s try to see how we change our current “Bad
Self-Shredding Thoughts” into some “I Love Me Thoughts”. Don’t you just love enhancements?

Negative  “I have totally blown my diet!”

Positive   “I went ape, but thank goodness I recognize what I did in time so that I didn’t totally blow my
diet!”

Negative  “I am really angry & disappointed at myself!”

Positive   “I don’t want to feel disappointed over my diet again.  I want to feel like I did when my I first
noticed that my clothes fit looser.”

Negative  “I bet I gained a gazillion pounds!”

Positive    “I am going to lose 1-2 pounds THIS week.”  

It is SO IMPORTANT to set TINY goals throughout your diet to help keep you on track.  In my
experience with the people that I’ve assisted in losing weight over the years, this was one key to
weight loss success.  By establishing several SMALL goals, you’ll enjoy several accomplishments,
several Diet Celebrations!

Take a minute to ponder this….  Most everyone has seen the weight loss commercials on TV.  Some
trim lady named Judith or Tammy dressed in a pastel-colored lycra body suit will look directly into the
camera, smile, and say, “I lost 64 pounds in 32 weeks!”  

Notice the word “WEEKS”.  She didn’t say EIGHT MONTHS.  Judith and Tammy are using ‘mind games’.  

And mind games of this nature are actually very good to use!  So I want you to use mind games while
dieting.  Unless you are pregnant, of course.  Then you would definitely say, “NINE WHOLE #*#*
MONTHS!!!!”  See?  It works, doesn’t it!  

And of course, on a more serious note, if you are pregnant or breast feeding, you should NOT be on
a diet unless supervised by your physician – but that’s another story.

Negative: “I am frightened that this diet might fail, just like all the others that I have been on!”

Positive: “I am NOT going to allow this diet to fail!!!  I am going to bite the bullet and get the weight off
once and for all.  I am totally sick of dieting every few months and never getting anywhere.  This time,
I AM IN CONTROL AND NOT MY TUMMY.”  

Remember, it’s always MIND OVER TUMMY.  Your tummy doesn’t know what’s best, but your mind
certainly does.  It’s much smarter!

Negative  “Everyone knows that I am on a diet.  What are they going to say?”

Positive    “Even though I want a dynamite shape and for people to go “WOW” when they see me
trimming up, I know that first and foremost is the state of my health.  I want to look good, but I want to
feel good, too!

Health concerns should always be THE main focus of losing weight. That is why you want to lose
weight in a healthy manner. This is another reason why….  

When you gained the weight, you packed it on in a very unhealthy manner.  By taking the weight off
in a HEALTHY manner, you are establishing several good things – some of which include the
following…

1. A healthy eating pattern.  And YES, donuts, chocolate and cheeseburgers CAN be included in a
healthy diet.  

It’s ludicrous and ridiculous to envision living out life without fresh baked bread topped with a
smattering of real butter, or a delicious greasy cheeseburger every now and then.  

These foods, considered “BIG DIET NO-NO’s” by most diet gurus can be incorporated into your diet
WITHOUT weight gain, and without negatively impacting your health. No, you can’t have a
cheeseburger, 3 donuts, and a lollipop every day, but you can certainly enjoy them.  The key words
are, “Every now and then.”

2. When an individual implores a healthy diet, the weight will drop gradually at about 2 pounds per
week.  Ladies, sad but so, a guy tends to lose weight at a much faster rate – so if you’re a guy, that’s
good news!

3. By eating healthy, you are creating less stress on your body, and that is a very good thing in this
day and age with all the nonsense going on in the world.  And those are things that we cannot
control.  We CAN control our diet.

4. About the Monkey Game.  I’ve coached a lot of people who complain that they feel so depressed
because people judge them by how they look. Many have felt left out of the loop of life, excluded and
unaccepted by others because they are overweight.

That’s very sad, and very evil.  At times throughout life, I really question the word “MANKIND”, as
sometimes the word “KIND” is so unrelated to “MAN”.  Some individuals have even expressed
concerns that the people they had considered close friends had used them as a doormat when
situations got tight.

Again, I’m disheartened to say that this type of situation happens to most everyone – thin or not thin.  
So if or when you have these thoughts wrestle with your peace of mind, simply lay them aside.  
People tend to focus on their own self, so if they are picking on you – especially because of your
weight, please don’t glorify their actions by exhibiting your hurt emotions. That will only give the idiot
that is persecuting you, satisfaction and they will feel like they are even ‘better than you are’.

“What am I going to do now?”