1. Eliminate your evening meal.
Make breakfast your main meal; eat a nutritious lunch. If you’re not hungry in the morning, it’s because you eat or snack at night. Stop eating dinner and snacking at night. The longer you don’t eat before going to bed, the better. Minimum is three hours. You’ll wake up hungry and ready to eat a hearty, nutritious breakfast. No sugary cereals and dairy milk, even 2% and skim. Or Pop-Tarts, or other junk food. Lunch: Smaller meal than breakfast, but still solid, emphasizing vegetables, fruit, complex carbs, lean protein. Eliminate the evening meal until you reach your desired weight. When you start eating dinner again, if you choose to, make it your lightest meal, like healthy soup and salad.
2. No snacks between meals.
Not even healthy snacks like fruit. If you eat breakfast and lunch as described above—lots of whole, naturally filling foods—you definitely will not get hungry between meals. If you do, drink water instead of eating. If during your transition period you must eat, make your snack fresh fruit, dried fruit, vegetables. Avoid nuts, seeds or junk food. Work toward eliminating all snacks in between meals. Snacking includes soft drinks, diet drinks, sports/energy drinks and all beverages that are not water. Drink pure, filtered water.
3. Exercise 45-60 minutes daily.
You can’t beat walking for starting out. After that, you can beat walking. If you’re not already walking, jogging or stairstepping, start and work toward getting 30 to 60 minutes of such exercise daily—two 30-minute sessions are fine. Once you reach that goal and that becomes normal, increase the time you exercise, the pace, or both, to keep losing weight. Jogging is a big fat burner, try to work some into your exercise as you get fitter. A good start is walk a lap or a minute, then jog a lap or a minute. The fat will really start to disappear with regular jogging.
4. Eliminate refined sugar and free fats and fatty foods.
The best way to avoid refined sugars and fats is to adopt a plant-based diet of whole, fresh natural foods. Eat foods as they are grown, nothing added, nothing taken away. If man made it, don’t eat it. Avoid dairy, including low fat, skim and every other kind, especially cheeses. Move toward eliminating meats, including fish, poultry and other animal products like eggs. If you can’t do that entirely, use meat and other animal food products sparingly, as flavoring rather than as the main portion. The best all around diet for getting lean and fit is a plant-based diet of whole, fresh, natural foods. Whole, fresh foods are high in fiber, naturally filling, nutritious and lead to healthy, permanent weight loss.