For your easy reference (I keep this page on my desktop):

1. You have to eat to lose.

• “Diets” slow your metabolism.

• You can’t stay on a “diet” forever.

2. Eat a little less fat and eat a lot more of everything else.

• Fat has twice the number of calories of protein or carbs.

3. Complex Carbohydrates = Simple Fat Loss.

• Complex carbs (like potatoes, rice, beans, whole grains, apples, bananas, veggies) are good weight loss foods because they are low calories and high in volume and high in fiber which makes you feel full.

• Green vegetables (lettuce, asparagus, broccoli, celery, mushrooms, onions, green peppers, zucchini, eggplant) are nearly all water and fiber. Include a generous helping of these kinds of foods at every meal to keep yourself from overeating the other foods that can make you fat.

4. Eat more often…Lose more fat.

• Don’t skip meals. Eat every 2 ½ to 3 hours.

• Big meals slow the metabolism. Keep protein to the size of your palm; carbs at about the size of your clenched fist.

• Eat slowly. Ask yourself frequently if you are full. Stop when you are full.

5. Eat real food for real results.

• Choose fresh, natural, and unprocessed foods.

6. Always eat a protein with your carb.

• A lone carb will cause insulin to spike.

• High insulin levels tell your body to store the food as fat and also tell your body not to release any stored fat for energy.

7. Eat early to burn more fat.

• Eat early to fire up the metabolism.

• Don’t eat late in the day as your metabolism slows down, increasing the chances of food getting stored as fat.

8. Learn how to spot hidden fat and calories.

• Pick the leanest protein (chicken, turkey, tuna, halibut, shrimp, crab, shark, snapper; best beef choices are round and sirloin).

• Don’t trust other people’s food. Cook it yourself. At the restaurant, take charge and ask for it the way you want it.

• Grill on the BBQ. Use a non-stick pan. Sautée in water. Bake, roast or steam.

• Use lemon juice or balsamic vinegar as your condiments.

• Read labels.

• Bread and pasta are high in calories and slow the metabolism.

9. Jump-start your fat loss.

• Stop eating sodium and salt.

• Pre-packaged and pre-prepared foods are loaded with salt.

10. Drink yourself thin.

• Fresh fruit is better than fruit juice.

• Drinking water keeps the metabolism running and helps you feel full.

11. Experience the most effective fat burning workout you can do.

• For most people, the most effective fat burning exercise is walking.

• More fat is burned minute-for-minutes after the first 30 minutes.

• Resistance builds muscle; cardio burns fat.

12. Make your body burn more calories all day long.

• Resistance exercise builds muscles; muscles burn calories all day long.
  

~ Thanks to JourneyJo at the Provida Support Community who condensed eight pages into one: