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1.  Eat Breakfast

  • Breakfast is the most important meal of the day because it kick starts your metabolism and curbs hunger later in the day.

2.  Eat Often

  • You should eat an average of 5 meals per day = 3 meals and 2 snacks

3.  Eat Small portions

  • A serving size of protein is 3-4 oz per meal.  This is about the size of the palm of your hand.  Carbohydrates such as potatoes, rice and pasta should be the same size as your protein or no more than 1 cup.

4.  Drink Water

  • Drink a glass of water with every meal to make sure you are getting enough.  Half of Body weight = # of ounces per day

5.  Take your vitamins and drink your shakes

  • A good multivitamin helps you get vitamins and minerals your body is lacking.  Protein shakes are great for snacks and help you stay strong.

6.  No fast food

  • Fast food is too high in calories and saturated fat to be a part of a weight loss plan. 

7.  No soda

  • In general soda has no nutrional value, plus, you should be drinking water anyway!

8.  Limit sweets and treats

9.  Calories per day

  • Watch your calories.  Each meal should be no more than 500 calories and a snack should consist of 200-300 calories. 

10.  Nutrition and Exercise

  • For successful permanent weight loss the two most important variables are nutrition and exercise.  If you lower your caloric intake and increase your energy expenditure, you will be guarenteed permanent weight loss success!