Here are some suggestions: 1. Your weight is directly related to how much you eat. Your body is like a bank account. If you deposit more than you withdrawal. You are going to gain weight. Find the balance in your body. 2. Create a food map on your daily eating plate. The map should contain 3 different portions – 1 deck of cards represents your protein source – a handful represents your total portion of carbs and veggies. 3. Before you eat consider what you will be doing for the next 3- 4 hours. Eat your complex carbs early in the day. I recommend a small bowl of oatmeal in the morning. Try not to eat too late your metabolism will start to slow down. 4. Fuel your workout. It is important to eat some carbs and protein 10 minutes right after your workout. Your body acts like a sponge and needs to be replenish in this time span. 5. Drink lots of water and herbal teas. Another favorite is cucumbers cut up and soak in a water jug. Many spas do this. Plain water is hard to drink try spicing it up with a splash of your favorite juice. 6. Sustained weight loss depends on permanent changes in eating habits – you can have 1 day/week for the pleasure response. Eat small portions on this day. 7. Genetic and environmental influences determine a person's body composition . The Body Noble book teaches you how to eat right for your body type of lean machine, muscle maker or fat fighter. 8. Ultra-low carb glycemic diets are detrimental to long-term weight management. – review a glycemic index chart. 9. The right types of dietary fats can actually help to turn the body into a fat-burning machine. – essential fatty acids are very important! 10. Avoid the inevitable metabolic slowdown associated with most diets – you need to create a healthy lifestyle. Body Noble toning, cardio and healthy eating will get you the results you deserve. 11. Eating for optimal exercise performance.- hi protein snacks/bars and drink lots of water. 12. Vitamins & Supplements are our insurance package. Take a natural multi vitamin, vitamin C , Calcium for women. Lean machine take extra protein+supplement, muscle maker can take protein+ supplement and fight fightes - fat burner supplement –absolute lean team kit – these will help you metabolize fat.