Eating and exercising for weightloss can be confusing but this guide goes through the most crucial of weightloss rules and explains exactly when, what, how, and why to follow them for maximum results.

The breakfast rule:
When: first thing in the morning or within an hour of rising.
What: balanced meal that contains one food from each of the groups listed below
starchy carb: whole grain bread, high fiber cereal, oatmeal
sugary carb: fruit, lowfat yogurt, skim/rice/soy milk
lean protein: eggs, cottage cheese, lowfat cheese, whey protein powder
good fat: almonds, walnuts, flaxseeds, natural peanut butter, olive oil
water: purified, engineered, vitamin, electrolyte
How: plan and shop for foods that are convenient for you. if this is too difficult try a breakfast shakes to make it more doable.
Why: boosts metabolism (causing your body to burn at least 500 more calories a day), reduces cravings and overeating later in the day, boosts energy, controls blood sugar and controls fat storage.

The 5-6 small meals a day rule:
When: eat every 3 to 4 hours so if you're starting your day at 6am your meals could be at 6:30am 9:30am 12pm 3pm 7pm (10pm optional and only necessary when you've had a very active day)
What: balanced meals like the breakfast options described above but with more options
How: print a powerfood list and check off items throughout the day to make sure you're hitting your food and nutrient targets. if you're eating the right things calorie take care of themselves.
Why: digestion accounts for 60% of your metabolism so the more often you eat the faster your metabolism works. also getting adequate protein at every meal boost fat burning, burns more calories, and decreases cravings.

The adequate calorie rule:
When: consider your energy needs at each meal and determine portions based on your needs, i.e. if you're working out with your trainer in the morning then a 200 calorie mini-breakfast followed by 400 calorie mid-morning snack would be better. if you have a busy day then 300 calorie mini-meals throughout the day will keep your energy levels balanced.
What: calories should be slightly above your bmr
How: no need to count calorie when you check off items from a powerfoods list but if you have a tendency to eat more processed food then a diet journal could help you track calories.
Why: eat too little and your body goes into fat storage mode. eat too much and your body gains weight. your body will only lose weight and fat when it doesn't perceive a risk or a stress.

The water rule:
When: first thing in the morning is probably the most important h2o drink you can have then throughout the day before meals is ideal for weightloss.
What: purified water or engineered water is better for you.
How: buy a 16 oz jug and drink at least 4 a day.
Why: h20 helps your liver and digestive system do their job efficiently which boosts the fat burning process, it hydrates which is crucial for reducing appetite and cravings.

The exercise rule
When: every day at least 30 minutes a day
What: a balance of cardio, strength, and flexibility training
How: find a fitness program that you enjoy then choose from the unlimited options including health club, dvd's, online fitness training, personal training, bootcamps, sports, group fitness, and more.
Why: moving is part of our genetic makeup. the more active and fuctional you are on a daily basis the easier it is to maintain your weight, prevent injuries and disease. it also boosts feel good endorphins and is more fun than sitting on your butt watching reality t.v. or the news!

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