Choose lean protein choices, such as eggs, egg substitutes, lean beef, turkey, chicken, fish, “tofu for vegetarian." Only broil, bake, boil or poach. Only olive oil or PAM.
Minimize consumption of high glycemic carbohydrates (carbs that make your blood sugar spike) such as white rice, sugar, certain pastas and potatoes. Certain cereals are ok. (Use a low glycemic list for good body choices).
When eating carbs, eat them with proteins and keep portion size small.
Eat high fiber foods or add fiber to your diet.
Water, Water, WATER. Drink lots of water daily. Drink it before a meal to help get you fuller quicker.
Try to keep your daily food intake at 40% protein, 40% carbohydrate, 20% fat which is normally found in the foods that you eat.
Eat 4-6 small meals a day. Eat fewer meals if you use a high protein shake or bar for one of the meals.
Portion sizes of everything should be the size of your fist. Protein can be more if you are exercising.
When eating out remember to have your food cooked the right way. You are paying. Limit condiments on food and you will actually begin to notice the quality of food.
Exercise: Cardio exercise at least 20-30 minutes 3 times a week and resistance exercise with weights or machines 2-3 times a week for 20-30 minutes using mostly large muscle groups to increase your metabolism.