1. Eat 5-6 meals a day: Active adults who cut calories by 50% and eat less than 3 meals a day may be training their bodies to get by on less energy which trains the body to store unused calories as body fat. Active people actually need to eat more frequently (5-6 small meals a day) in order to jumpstart the body’s metabolism and to maintain the same energy levels to perform at your highest level.

2. Make portion sizes make sense: Portion size is very important in weight loss and management. By using the palm of your hand as a measuring tool, you can reduce your caloric intake by up to100 calories a meal.

3. Plan your meals ahead of time: Fix your meals in advance to avoid cheating and making the wrong food choices. Try using different seasonings to spice up your food and only use fresh fruits and vegetables in your preparations.

4. Drink plenty of water: Water intake should be calculated for one day by taking your body weight and multiplying that by .55 to determine the number of ounces you should consume daily. Water consumption is essential for weight loss and lean muscle tissue retention.

5. Eat a good balanced meal of protein and complex carbohydrates: Protein is essential for building, restoring, and maintaining healthy muscles. It helps to stabilize insulin levels which allow you to have more energy throughout the day. It also helps to control your appetite cravings. Complex carbohydrates help keep your metabolism high and on track. A good balance of both is the best combination for optimal performance.

6. Consume protein within 30 minutes of a workout: Your muscles need to be restored and repaired from any damage that intense and multi-joint exercises may have caused. By taking in a good source of protein, you can eliminate any prolonged muscle damage and give your body the essential nutrients it’s looking for.

7. Take a multi-vitamin: A multi-vitamin can help make up for any nutritional deficiencies you may have while helping to enhance your performance in the gym.

8. Divide your take out dinner in half at the table: By asking for a to-go box before you begin eating your meal, you can avoid over eating when you go out to eat. The portions in restaurants are double and even tripled at times. This helps you to make better choices even when out of your own element.

9. What is your emotional trigger?: By knowing what your emotional reason is for wanting to lose weight, build muscle, or just get healthy, you can remain inspired to transform your body into your desired goal. Use this hot button to stay on track of your success in your daily food choices.

10. Be consistent: No one is perfect. Try your best to be consistent with all of your food choices and take the occasional cheat meal to keep your sanity and enjoy your favorite food even if it’s not the healthiest meal to consume. Consistency will get you through to the end.

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