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No more than 20% Fat (no butter, margarine, or oil)

Eat 4 cups of vegetables every day

Eat 3 fruits every day (with meals)

Eat WHOLE grain foods:  100% Whole Wheat Bread, Rice, Corn, etc.

Drink 8-10 glasses of water each day

Aerobic Exercise (3 times a week for 30 minutes) At least 13 minutes in your Target Heart Rate (220 - Age) = Maximum Heart Rate (65-80% of this number = THR)

Strength Training:  Lift weights twice a week (The weight should be heavy enough that you can only do 8-10 reps.)

Don't weigh yourself.  You will be toning up and muscle weighs more than fat, but you will be wearing smaller size clothes soon. Use your tape measure once a month.

Protein:  3 Servings (the size of a deck of cards for meat) (Tuna, other fish, chicken, or legumes are better than meat.)

Eat 3 small meals and 2-3 snacks every day

Don't eat anything 2 hours before you go to bed.

RECOMMENDED READING:

"Ultimate Fit or Fat" by Covert Bailey

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Eat more fiber.

Disclaimer:  Always consult your physician before any diet/exercise program.

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