Weight loss

Eat less and exercise more.

Eat lean protein first, such as fish and chicken.
Feed your body the most nutritious food available most of the time.
Eat unlimited vegetables and fruits as much as you want, any time you want.

Eliminate dairy, red meat, wheat flour products, processed foods.
Eat a wide and colorful variety of fruits and vegetables.
Drink only water - don't drink your calories.

Exercise for health not for weight loss. You can't exercise enough calories away to lose weight, but you can firm up the muscles and lose many inches. Portion control and good food choices are best for weight loss.