Diet plays a vital role in how you look and is about 70 percent of the battle mixed with the right workout program. By following these guidelines, you can achieve the body you want and lose fat.

• Eat lean protein with each meal.
• Eat every 2-3 hours and about 6-8 meals per day.
• Eat vegetables or fruit with every meal.
• Make sure 25 percent of your energy intake comes from fat. It should be split up between monounsaturated fats and polyunsaturated fats. Be sure to use whole flaxseeds as one of your fat sources since it helps maintain digestive health.
• Your carbohydrate intake should come from vegetables and fruit.
• Eat mostly whole foods
• Your best choice for a drink is water–drink a full glass every time you eat something.

When eating out, try to abide by the few rules listed below so you can still reach your goals while enjoying a nice meal.

• Never eat the rolls or bread brought to the table.
• Choose a low-fat protein off the menu and ask to replace starches with extra vegetables.
• Drink a glass of water while waiting for your meal to arrive.
• If the protein you ordered is significantly bigger than the size of your palm, take the extra home with you for another meal.
• If you must have dessert, do not have any carbs with your dinner. Order any dessert you would like but only eat half.

By incorporating these eating rules you do not have to focus on calorie intake as much. Be as disciplined as you can Monday through Friday, and if you need a cheat meal, save it for Saturday.

This is not a diet but a lifestyle change. The biggest difference between the two is that diets are temporary and these rules are permanent. If you have specific needs and have mastered these tricks you may need more individualization. Good luck and remember that it takes 30 days to get into a routine.

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