Cardinal Rules to Weight loss

1. Breakfast within 60 minutes of waking up.

2. Eating every 2-3 hours.

3. Meals with a minimum of 300 calories for women and 400 calories for men.

4. Snacks with a minimum of 100 calories for women and 150 calories for men.

5. 8 or more grams of protein with every meal and snack.

6. Limit refined/processed foods to the smallest amounts you need to be happy.

7. Drink only as many calories as you need to enjoy your life (ie. minimize juice, alcohol, sugared beverages, milk etc.)

8. Exercise for 40 mins or less and all you need is water. Exercise for more than 40 mins and add 100 carb based calories per 40 minute block to be consumed immediately before, during, or immediately after exercise.

9. No forbidden foods.

10. Always, always, always, consider the calories of your dietary decisions in the same manner you consider price tags with your purchases.