• Small portions are the best portions


• Eat fruit for breakfast and snacks, the fresher the better
  
  
• Buy fresh fruits and take one to work or school everyday. If you know you have fruit it will be easier to make a decision when you want a snack
  
  
• When you’re shopping don’t give in to temptations; if you don’t buy bad foods they wont be around when you crave them
  
  
• It’s a great idea to pick a time to not eat after. I suggest a few hours before you go to bed, like 7 or 8 pm
  
  
• DRINK LOTS OF WATER. I can’t express this more strongly. Filling your self up with something that contains nothing is a great way to stay full. I carried around a water bottle for months constantly refilling (Plus it’s great for your complexion)
  
  
• Drink fat free or skim milk
  
  
• It’s OK to eat healthy cereals (I LOVE Honey Bunches of Oats)
  
  
• Buy whole grain breads, pastas, and rice (you’ll get use to it)
  
  
• Chew gum between meals if you have a craving
  
  
• Eat all the fresh green vegetables you can
  
  
• If you are a slave to fast food covert yourself to fast-food salads. Almost all of the major fast-food chains offer a healthy menu
  
  
• Don’t eat to fill yourself up, eat to keep your energy up
  
  
• It is ok to have dessert every once in a while (I suggest once a month, and a small portion). It’s something to look forward to. After you see results you may not even want it! -
  
  
• On holidays DON’T take leftovers home. If you must eat a bigger meal make sure it ends with that day.
  
  
• Try some soy products
  
  
• Eat yogurt for snacks (some of them even claim to help weight loss)
  
  
• Try other methods of cooking fried foods. Try broiling, baking or grilling
  
  
• If you must fry, use one of these oils: canola oil, flax seed, oil peanut oil, olive oil, non-hydrogenated soft margarine, safflower oil, sunflower oil, corn oil
  
  
• By skinless chicken or cut the skin and fat off before you cook it
  
  
• Buy lean meats. Sometimes they are more expensive but it’s worth it
  
  
• Don’t buy or eat microwave dinners; a lot of them have saturated fat and are high in calories
  
  
• Replacement shakes are OK; they give you the nutrients you need
  
  
• A great plan includes a diet diary – write down everything you eat everyday along with times. This will allow you to watch your list shrink as you progress.
  
  
• Develop your own plan