Eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.

2. Combine carbohydrates and protein every meal

Protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. Eating protein has been known to reduce appetites. Avoid high-carbohydrate nutrition plans and instead balance your protein carbohydrate intake.

3. Portion size

Portion size is important for weight management. Use a common sense approach, such as using the palm of your hand or fist to gauge the portion size of food.

4. Plan your meals

Fix your meals in advance. It's important to shop at least once a week. If you forget, you'll run out of good food and be tempted to cheat. Carry your food daily. Having nutritious meals within reach during a hectic day can keep you on track.

5. Drink 8 to 10 bottles of water a day

It's important to stay well hydrated. rink at least one bottle of water with each meal, and four more throughout the day. If you have an occasional soda, coffee or tea, you'll need to drink an additional bottle to compensate for the diuretic effect of these beverages.

6. Consume Protein within 30 minutes of exercise

Your muscles are primed for nutrients immediately after an intense workout, but after two hours your body's ability to refuel decreases. Taken within 30 minutes of your workout, the high-quality protein helps refuel and build your muscles. Supplements can help make up for any nutritional deficiencies and enhance performance.

7. Set "Goals" to help you stay on track

People who successfully transform their bodies do so by setting "goals" that help to clarify their reasons for deciding to make a change. Take a moment to consider your "goals" and use it to stay committed to your nutrition program.

8. Strive for consistency, not perfection

You can be sure there will be an occasional meal or snack that's not on the recommended food list. When you get off track in this way, don't allow it to slow you down. Enjoy, recommit to your goals and get back on track.