1- First thing in the morning drink 1 cup of warm water with lemon,Drink lots of water throughout the day and with all meals 2- Drink lots of green Tea (in morning: has natural caffeine) and eliminate all juice (except natural pomegranate juice), diet and regular soft drinks. Drink only 1 cup of coffee a day) 3- Never ever eat sugar, this also means nothing white (no white Pasta, bread or potatoes (nothing processed, also known as “eating clean”) 4- Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat) 5- Eat all the vegetables you want (limit carrot sticks) 6- Eat 5 small meals a day (This includes snacks) 7- Do not eat anything after 7PM 8- Eat mostly lean protein & limit bad carbohydrates (absolutely no chips, popcorn, cookies, cake etc. no junk food) 9- Eat only 1 fruit a day, and before 12 noon. (Eat fruit from berry family: Blueberries, strawberries, cranberries) 10- Do ½ hour to 45 minutes of cardio, preferably walking on an incline every day and 2 one hour Arthro-Pilates™ classes a week. (Consult a doctor before beginning any exercise program) 11- Do light weight training 3-5lbs for upper body 3times a week 12- Drink 1 protein drink a day (skim milk with whey protein isolate powder with greens + powder in morning) 13- Eat the good fat (olive oil, fish oil, flax seed oil or seed) 14- With doctors permission only, take CLA (Conjugated Linoleic Acid) as per body weight to reduce abdominal fat. Note: This is not for everyone! 15- Get 8 hours sleep 16- Minimize stress to minimize stress hormones (and reduce abdominal fat) 17- Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum) 18- Never weigh yourself (judge progress by clothing size, inch loss, only) 19- Write a food diary every day to stay on track 20- Eat low fat dairy products such as plain yogurt, cottage cheese, skim milk. (No solid cheeses) 21- Read labels. Look for no or low sugar grams, no trans fat and only whole wheat. 22- Take a good quality multi vitamin/mineral a day 23- Eat tofu, Beans, and Legumes 24- Never go on a restrictive diet or on a program diet (They only serve to mess with your metabolism and eventually make you gain more weight, in the long run.) To maintain a good weight and toned body requires a lifestyle change, not a fad diet or program. 25- Feel good about who you are, as you are. Acceptance is key Source
