Eating smaller meals more frequently is a surefire way to boost your metabolism and create a thermogenic effect inside the body. By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats at the right times, you will super charge your metabolism and turn your body into a 24-7 fat burning machine. Of course the macro nutrients will vary from person to person.

2 ALWAYS EAT BEFORE YOU ARE STARVING This just re-emphasizes rule number 1. If you wait until you are absolutely starving to eat, you will most likely end up overeating, or hitting up a corner store or drive through joint and regretting it later. I also never, ever, ever buy foods that are tempting. If you keep foods like cookies, cakes, and chips out of the house and office you will be less likely to cheat and blow your diet.

3 EAT BREAKFAST This is the most important meal of the day. This will give your metabolism a daily jump start and keep your fat loss efforts on track all day.

4 DON'T BUY FOODS THAT ARE TEMPTING Keep foods like cookies, cakes, frozen pizzas, and more out of the house. You will be less likely to cheat this way.

5 PREPARE YOUR MEALS IN ADVANCE By planning your meals in advance, you will have prepared healthy food to eat throughout the day and be less likely to grab something unhealthy if you get a food craving. To make things easy, it is best to take one day of the week (typically on the weekend) and prepare all of your meals for the week.

6 SHOP THE OUTSIDE ISLES OF THE SUPERMARKET INSTEAD OF THE MIDDLE ISLES Most of the fatty, processed, junk foods are kept in the middle isles.

7 DRINK AT LEAST 80-100 OUNCES OF WATER DAILY Since our bodies are over 70% water, drinking water is essential for optimal health. Water helps prime the body for fat loss, as well as flush out harmful toxins. Not drinking enough can lead to a water imbalance in the body, which can increase your risk of disease.

8 ELIMINATE HIGH-FRUCTOSE CORN SYRUP Most carbohydrates cause the pancreas to produce insulin, which acts as a signal to the brain to stop you from feeling hungry. When you eat high fructose corn syrup however, the brain never gets this signal so you are more likely to overeat and gain weight. Also, foods with high fructose corn syrup are typically very low in nutritional value and VERY high in calories.

9 STAY AWAY FROM SUGAR-FREE FOODS Many of these foods have tons of calories and artificial ingredients. Use Stevia sweetener instead.

10 AVOID ALL PROCESSED AND REFINED FOODS, EVEN FOR CHEAT MEALS Be extra careful to avoid white flour pasta, white bread, white sugar, and white rice. These types of foods have no nutritional value and do absolutely nothing good for your body.

11 TAKE A MULTIVITAMIN We usually don't get all of the vitamins and minerals we need from food so taking a multivitamin is a great way to ensure we get these essential nutrients.

12 WORKOUT SMARTER NOT HARDER In order to burn fat and develop six pack abs you must work out efficiently, so be sure to maintain maximum intensity and focus for the duration of the training session.

13 WHEN DOING CARDIO, STICK TO HIGH-INTENSITY, SHORT-DURATION INTERVAL TRAINING Skip the long boring 60 minute cardio sessions on the treadmill and trim that down into 15-20 minutes of high intensity interval training.

14 EAT PLENTY OF FIBER If you wish to remain healthy, you cannot understate the importance of dietary fiber. Fiber improves digestion, supports already healthy cholesterol levels, and provides satiety which will keep you feeling fuller longer. If you are trying to keep calories low and lose weight, eating enough fiber is very important. Good sources of fiber include, but are not limited to: apples, pears, raspberries, broccoli, Brussels sprouts, spinach, kidney beans, navy beans, and almonds. Eat between 20-25 grams of fiber daily.