• First thing in the morning drink 1 cup of warm water with lemon
  • Drink lots of water throughout the day and with all meals
  • Drink lots of green Tea (in morning: has natural caffeine) and eliminate all juice (except natural pomegranate juice), diet and regular soft drinks. Drink only 1 cup of coffee a day)
  • Never ever eat sugar, this also means nothing white (no white Pasta, bread or potatoes (nothing processed, also known as “eating clean”)
  • Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat)
  • Eat all the vegetables you want (limit carrot sticks)
  • Eat 5 small meals a day (This includes snacks)
  • Do not eat anything after 7PM
  • Eat mostly lean protein & limit bad carbohydrates (absolutely no chips, popcorn, cookies, cake etc. any junk food)
  • Eat only 1 fruit a day, and before 12 noon. (Eat fruit from berry family: Blueberries, strawberries, cranberries)
  • Do ½ hour to 45 minutes of cardio, preferably walking on an incline every day and 2 one hour Arthro-Pilates™ classes a week. (Consult a doctor before beginning any exercise program)
  • Do light weight training 3-5lbs for upper body 3times a week
  • Drink 1 protein drink a day (skim milk with whey protein isolate powder with greens + powder in morning)
  • Eat the good fat (olive oil, fish oil, flaxseed oil or seed)
  • Sleep 8 hours
  • Avoid day sleep.
  • Don't control nor does initiate natural urge.
  • Minimize stress to minimize stress hormones (and reduce abdominal fat)
  • Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum)
  • Never weigh yourself (judge progress by clothing size, inch loss, only)
  • Write a food diary every day to stay on track
  • Eat low fat dairy products such as plain yogurt, cottage cheese, skim milk. (No solid cheeses)
  • Read labels. Look for no or low sugar grams, no trans-fat and only whole wheat.
  • Take a good quality multi vitamin/mineral a day
  • Eat tofu, Beans, and Legumes
  • Never go on a restrictive diet or on a program diet (They only serve to mess with your metabolism and eventually make you gain more weight, in the long run.) To maintain a good weight and toned body requires a lifestyle change, not a fad diet or program.
  • Feel good about who you are, as you are. Acceptance is key
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