Eat nutrient dense foods . Nutrient dense foods are packed full of vitamins, minerals and nutrients. These foods will stop you from feeling lousy, as well as satisfy your hunger. Nutrient dense foods are usually free from human interference.

Eat 5 to 6 times a day - eating every 2.5 to 3 hours has been shown to have a positive effect on weight loss. The bodies metabolism speeds up as it does not go into starvation mode. Regular eating also has the effect of keeping your energy constant. Your metabolism is working optimally when food is digested more efficiently and you will feel more comfortable, this in turn has a flow on effect of leaving you energized.

Your last meal each day should be 90 minutes before going to bed.

Water - Water works as an appetite suppressant. Have a good water drinking habit and you will be well on your way to achieving and maintaining a healthy weight. It has also been shown than when we are dehydrated it is harder for us to metabolize stored fat. Water also helps the internal organs cleanse the body of toxins.

Adults should be drinking 6-8 glasses of water per day.

90% Rule Aim to adhere to your nutrition plan 90% of the time. In practical terms this equates to one cheat dinner and one lunch per week although you can have variations to these guidelines. Consistency is the golden rule. When you do deviate from the plan, just enjoy it then reestablish your goals and recommit to them.

Supplements Including a protein shake in your food plan will enhance your weight loss results. Nutrient rich foods are rich in health- promoting proteins, carbs, fats, vitamins, minerals and fiber.

Due to poor commercial farming methods employed last century the soil has become less than ideal for producing foods rich in vitamins and nutrients.

Fortunately modern methods are being developed that take into account the effect farming has on the soil, and techniques such as crop rotation, organic horticulture and so on are being used to bring back vitamins and minerals into our crops.

However as this technology is still new and overall relatively uncommon, the food we get which has been farmed commercially is still lacking in a lot of essential vitamins and minerals.

It is essential to address this issue through supplementation with a high quality multivitamin.   

A good pre workout meal is crucial to your success .This is the fuel that will push you through the workout and promote your recovery allowing you to get on with your day. Plan your workout at least 60 to 90 minutes after a meal that contains some good quality LOW GI carbohydrates, protein and high quality fats such as avocado or nuts. Before a workout, something light that is easily digested such as a piece of fruit like a ripe banana is a good choice. A protein carb combination drink is also a great choice.

Eating after your workout is essential as well. After a resistance workout I tend to go for some protein, where as after an interval workout I may choose carbohydrates, such as a carbohydrate supplement drink.

Low GI foods are foods that are low on the glycemic index scale. The glycemic index is a system for rating how quickly a carbohydrate food is digested and enters the blood as glucose in a period of 2-3 hours.

Using the glycemic index for making nutritional decisions is essentially about choosing the quality of carbohydrates. There is a lot of information on the internet.

Plan Ahead as mentioned earlier if you fail to plan, you plan to fail. But having a solid plan is not enough! You have to "work the plan" consistently. This "success master key" is crucial when it comes to your nutritional approach.