1. eat breakfast - good to have some protien early (like meats, cheese, nuts or eggs)
2. have some protien in every meal
3. eat 100% whole grain
4. eat lots of fruits, raw veggies, nuts (like almonds, walnuts), chicken, turkey, and fish
5. no eating after 7pm and if you need a snack...eat nuts or raw veggies with low-fat dip
6. eat 3 meals a day with 1 or 2 healthy snacks
7. drink 6 to 8 glasses of water a day, also herbal and green tea help
8. start walking more and quit smoking.