1. Be a smart consumer and read labels carefully
Fat free products are loaded with sugar. Fat does not make you fat – SUGAR DOES! When grocery shopping, meals should have no more than 400 calories and snacks 150 calories – buy nothing with over 9 grams of sugar.

2. No overcomplicated routines/no overcomplicated diets
They have the highest failure rate because they don’t teach you how to live in the real world. Get back to the basic, common sense principles.

3. Never skip meals
All of my morbidly obese clients have one thing in common – skipping meals. The moment you allow your blood sugar to drop (when you feel hunger pangs) you become a fat storing machine. You must eat small meals or snacks every few hours.

4 . Sugar is the devil
Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. To break the sugar addiction, get rid of refined sugar (anything that isn’t fruit or veggies) for 5 days in a row, then allow yourself to have one cheat meal on Saturday and one on Sunday. You will have curbed the chemical addiction for sugar and your brain will desire less.

5. Clean House - Remove ALL junk from your kitchen
Stop buying addictive junk foods, then hating yourself for not being able to resist.

6. Deprivation does not work
When starting a diet, for the first two weeks add healthy, nutrient filled foods (low sugar fruit/veggies/lean protein and a multivitamin). Your body will begin to naturally reject sugars and processed foods.

7. Crunches are a waste of time
If you carry weight in your midsection, you will just build muscle under fat – thus making you appear bigger! The only way to get a true 6-pack is to combine a healthy diet with resistance training.

8.Drink water
Three liters per day can burn 50-75 calories and double your energy, as well as clear your skin.

9. Eat natural foods
Research connects food additives that are present in many diet products with increased sugar and carb cravings.

10. Don’t be afraid to lift weights
Cardio is the slowest way to lose weight. It’s all about resistance training. This will burn more calories faster, and also add much needed muscle to speed up metabolism. Concentrate working out on the bigger muscle groups like the chest, back, gluteus, hamstrings, and quadriceps.

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