1. Keep Fat grams to less than 20 grams a day.
   
2. Drink 6-8 glasses of water a day.
   
3. Have smaller portions of food.
   
4. Avoid fast foods. Fast foods are fat foods.
   
5. Avoid fried foods.
   
6. Eat more fruits and vegetables.
   
7. Limit alcohol. Alcohol has calories.
   
8. Avoid junk food: potato chips, crackers, ice cream, candy.
   
9. Don't skip meals. Eat at least 3 meals a day.
   
10. Eat or drink protein when you wake up: Non-Fat yogurt, non-fat cottage cheese, non-fat cheese, non-fat milk, egg beaters, poultry (with skin removed before cooking).
    
11. Exercise: 30 minutes of aerobic exercise 4 times a week. Walking, dancing, swimming and bike riding are examples of aerobic exercise. Increase exercise if possible.
    

6. Eat more fruits and vegetables.