Instructions

• : Never change your diet without first consulting your physician.
• Step 1: Have breakfast Have a breakfast that includes eggs and fruit or yogurt with granola and fruit. Never skip breakfast, as this meal is key for boosting metabolism throughout the day.
• TIP: Eat meals slowly and with awareness, chewing each bit thoroughly to promote digestion.
• Step 2: Eat lunch and dinner Eat a lunch and dinner of lean protein, like broiled chicken or steamed fish, along with whole grains like brown rice, quinoa, or beans with salad or vegetables.
• TIP: Portion sizes should be reduced by a third to almost half of your normal size.
• Step 3: Include snacks Have one mid-morning and one mid-afternoon snack. Snack on cucumbers, radishes, and celery, or a handful of strawberries or raspberries, a green apple, or a peach, a pear, or two plums.
• TIP: Aim to eat at least 1,200 calories a day -- enough for weight loss without compromising your metabolism.
• Step 4: Avoid bad foods Avoid packaged, processed, and fried food; white flour; dairy; refined sugar; alcohol; coffee; tea; and carbonated beverages. Herbal teas, such as dandelion tea, are recommended.
• Step 5: Take supplements and fiber Take vitamin and mineral supplements, and get fiber by adding psyllium husks or flax seeds to a glass of water before lunch.
• Step 6: Do aerobic exercise Do one hour of gentle aerobic exercise each day, such as walking, which will burn fat without stressing joints.
• Step 7: Tone muscles Tone muscles with 40 minutes of circuit training, three to five times a week. Add in 15 minutes of yoga a day, and 20 minutes of core exercises, like crunches, every other day, and after two weeks, you'll be a fat-burning machine.
• FACT: One survey found that 37 percent of male U.S. Army recruits experienced a lower limb injury during basic training, compared with as many as 60 percent of females.

You Will Need

• Eggs
• Fruit
• Yogurt
• Granola
• Lean protein
• Brown rice and quinoa
• Beans
• Salad greens
• Low-carbohydrate vegetables
• A multivitamin supplement
• Psyllium husks or flax seeds
• Exercise