1) No liquid calories Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat. You must also limit your alcohol intake - especially if you are adding mix to drinks...that is a double calorie bomb! A single "Jackand Coke" is over 200 calories (100 calories from booze and 100 calories from mix). 2) No fast food. Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this: Fast food restaurants are all about profit. And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein. 3) Eat more fruits and vegetables. Stick with fiber-rich fruits and vegetables - organic if possible. 4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon). 5) Be consistent with your workouts. And make sure the workouts are efficient and effective.