5. Like the book says- Eat More, Weigh Less!

The physiology of it has been known for years- when we starve ourselves, we get fatter. You have heard this before but it bears repeating; Small meals throughout the day is the best choice to keep your metabolism going, get the nutrients you need and burn fat. Never go more than three hours without some small nutritious snack coming in.

6. Portions are out of control!

Look at the average size of a bagel today- add some crème cheese and you have enough calories to feed a big hockey player after a game! Ok, maybe not that many but you get the point. And the same goes for almost all restaurants, fats foods and other meals. You should use a plate that is salad sized, well balanced with protein, whole grain/ less refined carbs (calories derived from carbohydrates are necessary for energy and can be very healthy if they come from whole grains) and veggies.

7. Eat fat!

Ok, eat the right kinds of fat. The fact is that some fats will harm you and some are very good for you. Omega-3 must be obtained from your diet but most of us DO NOT get enough. We need them from a cellular level and without them, our health becomes compromised.  Omega-3 is most abundant in cold water fish, mainly salmon, mackerel and sardines, from Flaxseed (linseed) oil and you can buy Omega-3 oil to supplement your diet.

8. Do your cardio early

Doing cardiovascular exercise first thing in the morning will give your metabolism a kick-start on the day. It gets revved early and therefore burns more calories over the duration you are awake. A little trick is to have a black coffee (no milk or sugar) and do your cardio which will burn slightly more calories from fat.