First, i hate the word "diet" as it sounds so restrictive, so from here on out its nutrition guidance/food plan etc. Did you know that over 90% of food reduction plans fail and you regain that weight plus more, frustrating isn't? Well here are a few tips to help you along that path to a more fulfilling life
style because as i say....without health, what do you really own? A) Exercise at least 3 to 5x a week, always do your weight bearing training first to deplete the shelves of your energy stores, then do cardio to tap into the secondary fuel of the body....fat! B) You need to follow a low fat, sugar and calorie plan ( for a rough estimate of calorie intake, put your height in inches and subtract 60, multiply that by 6, add 106 and multiply by 10) You can exercise all you want but you need to eat for your bodytype (see last blog on this info) or your fighting a losing battle C) Once you find what works for you nutrition wise, you pretty well eat the same food everyday. Sounds boring, but get inventive with your prep work D) Always start you day with a meal as your metabolism runs the highest during the am hours, then ramps down at night for the sleep cycle E) Plan your meals through the day, life does get in the way lol ( work, kids, chores around the house etc) but if you have a window of opportunity then that's when you have a big meal, have only a few mins? then the pre-prepared snack comes out....the excuse of i don't have time doesn't work for me. G) Before going grocery shopping make a list, its funny how the brain takes over when you don't or if you go to the market hungry 
H) Drink lots of water thru the day and have fibrous foods in your meal plan for the obvious reasons, plus fiber attaches itself to H2O so it fills you up, not out I) Pick a day per week and have a couple of cheat meals for whatever you crave as a reward, plus it throws your metabolism a curve ball as like everything, the body adapts to what your doing so you will actually lose weight.....nice!! J) If you find after the 6 month benchmark of eating better/training & nothing happening on the weight scales you need to do a couple of things....change up the exercise routine to get more of the magic of your muscle stoking up the internal furnace (1lb muscle=up to 50c burned per day) also need to increase your calorie intake as the brain has slowed down your metabolism because its not getting enough to function. Remember the body doesn't care what you want to do, as it wants to live.....its called the survival mechanism lol
