Eat 3 meals a day, all under 400-500 calories (300 for women), and 2 snacks of around 150-200 calories.

Have each meal balanced: some protein, some carbs, some fat.

Eat as little processed food as possible.

Drink water: 2 glasses when you first wake up, and 2-3 glasses between each meal.

Eat within one hour of getting up each morning.

Eat a small, balanced snack with protein and a moderate amount of low-glycemic carbohydrates about 1/2 hour before going to bed each night.

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