eat foods in the most rawest and purest forms possible...raw food diet!
for breakfast: hard boiled eggs with some cayenne pepper, whole grain cereal with skim milk, or oatmeal, oatmeal has some magic to it whenever I eat it my stomach feels flatter the next day! and get the natural oatmeal not the apple flavored those have sugar that you don't need, instead get raw oatmeal warm it up with milk, drizzle honey cinnamon or some brown sugar on top, and put sliced bananas or fresh fruit
for a brunch snack: eat sliced apples, with natural peanut butter, clementines or tangerines, fresh fruit, berries, carrots celery with hummus, some nuts, almonds pistachios etc
for lunch: grilled or roasted chicken breast or fish fillet, salmon, tuna, lean ground turkey burger, sliced turkey, any lean meat with some whole grain pita bread or a huge portion of tossed salad with balsamic vinegrette always have a balanced plate, your plate should have a lean meat, greens and veggies, and some brown carb like whole grain bread or brown rice
for snack: have dark chocolate pieces, almonds, more fruit, or sliced veggies, make a smoothie or fruit juice if you want, have greek yogurt- full of protein! don't eat any other kind of yogurt they have as much sugar as a candy bar! only have greek yogurt! you can even have chickpeas put some spices and eat it like a salad
for dinner: same as lunch, roast veggies in the oven, broccoli asparagus beets squash, toss some spinach in olive oil and garlic, roast chicken or make kababs, sautee some salmon or fish, make ground turkey burgers on whole grain pita bread, and brown rice, make a salad on the side with lemon juice and olive oil
for dessert: more fruit, or if you wanna treat yourself sometimes only have skinny cow brand ice cream its portion control only 160 calories
theres lots of healthy snacks available these days: fresh snow peas, or snap crisps, skinny cow treats or ice cream, 70% dark chocolate, dark chocolate covered almonds, any kind of nuts or trail mix, apricots, cereal- eat the healthy cereal brands like chips something to munch on, greek yogurt, snyders peanut butter pretzels (low sodium), make your own popcorn or get the butter free kind
beverages: stay away from bottled juices or sodas, theyre like liquid candy and sugar bad for u! unnecessary calories! only have water, make your own lemonade take a huge jug put water and ice, squeeze fresh lemon or lime put honey and enjoy, have as much tea as you want, I always like tea I get the vanilla flavor, the lemon citrus, apple cinnamon, tea is a great way to drink something with flavor, make your own smoothies, or get a juicer make your own fruit juice, the ones in the store are from concentrate and are not natural and are sugared down with fructose syrup, so bad for u!,
losing weight is 70% diet and 30% exercise, especially for women, men can pack on muscle here and there and need more exercise, but women really need to emphasize the diet more, in addition to exercise, you need both.