BASIC FOOD GROUPS	NUTRITION
	EAT 5 SMALL MEALS A DAY DEPENDING ON ACTUAL BODY SIZE AND WHAT YOUR IDEAL BODY TYPE IS, I WOULD RECOMMEND A SPECIFIC CALORIE INTAKE PER DAY AS WELL AS WHAT TYPE OF DIET IS MOST APPROPRIATE FOR YOU

Additional Advice:

1. Eat more fruit and vegtables, start eating one or two servings of fruits andveggiesfrom each of sixcolor groups: green, red, blue, purple, yellow and orange. Since each color is packed with certain vitamins, minerals and antioxidants, the combo ensures getting every nutrient needed.

2. Strength training in my fitness plan is  fantastic, but do not forget the cardio component.I recommended starting with a bare minimum of 20 minutes of cardio three times a week and working up to 30 to 45 minutes of moderately intense cycling, running and stair climbing five days a week.

3. The problem with eating large meals is it raises your blood sugar, which causes your body to release insulin and store any excess calories as fat. My advice: Cut your meals by 30 percent, then make up for those missing calories with between-meal snacks. Eating more frequently keeps you feeling full, your metabolism stoked, your energy high and your blood sugar levels steady.

4 Change the way you eat carbohydrates will help you lose weight. Rather than ban all high-glycemic carbs (ones that are high in sugar), I suggest you eat moderate- to high-glycemic carbohydrates earlier in the day (either during breakfast, a mid-morning snack or lunch), then taper off your carbohydrate intake so that her last few meals of the night were made up of mostly protein, healthy fats and some type of low-glycemic carbohydrates (like a serving of broccoli, green beans, spinach).

5.Take it easy on the high-calorie sodas, juices and flavored water products, many of these beverages are loaded with sugar. Drinking a few each day may not feel fattening, but they can add unnecessary calories that translate into extra pounds.  Calorie-cutting solutions : Mix juices with no-cal seltzer to lessen the calorie count, choose water drinks with no calories and drink plain water with a hint of lemon or lime juice for flavor.

6. Drink more water than usual. Though the general rule of thumb is to drink eight glasses of water (roughly 64 ounces) a day, I prefer my clients drink at least between 64 and 100 ounces aday. This easy-to-do diet trick is often ignored, yet it's one of the fastest all-day ways to boost your energy levels, plus help curb your appetite by allowing you to stay fuller for longer periods of time.

7.Do not forget the protien in your diet. Eating a snack or meal of pure carbohydrates delivers a quick increase in energy, followed by a crash. Having some protein with your carbs, such as nuts or fish, helps the body release sugar more steadily so energy is consistent throughout the day. Snacks: 10 to 12 almonds with a medium-sized pear and turkey and provolone wrapped in lettuce.

DAILY TIPS

DAY 1
Buy a fitness journal. Get one that is small enough to carry with you throughout the day. Write down what you eat and drink and when, as well as the amount of exercise you do each day. Use this to identify eating patterns and track calories consumed and burned. After all weight loss is an energy equation, you have to burn more than you take in.

DAY 2
Make up a mantra. Find something inspiring that will affirm your goals and intentions. Write it daily in your fitness journal and scrawl it in throughout your calendar so you inspire yourself every day. Gently repeat your mantra if you find yourself engaged in negative self-talk.

DAY 3
Eliminate temptations. Purge your pantry of junk food or other temptations. Decide now that you will take a walk or call a friend rather than turning to food if you are bored or emotional. Create alternate routes to avoid the donut shop, the baked goods aisle and so on.

DAY 4
Get outfitted. Go to a reputable sports or running shop and find sneakers that fit you right and jibe with the activities you plan to do. Get a sports bra that's comfortable, absorbent sweat
socks and at least two workout ensembles you feel good wearing no matter what the weather.

DAY 5
Schedule an appointment with a licensed trainer at your home or gym. Learn the proper ways to use weights and other exercise machines. Most gyms are happy to provide this service because it cuts down on accidents and injuries. Remember, how you lift weights is more important than how much you lift.

DAY 6
Schedule your work-outs for the next month. Pick a time and location and write it on your calendar. Then keep this appointment with yourself.

DAY 7
Give yourself a weekly or monthly reward for your hard work -- one that does not involve food. Book a spa appointment or massage. Get a manicure. Or pick out a new outfit. These little rewards will keep you motivated.