First and foremost, consume carbohydrates immediately after training. This is to replenish glycogen reserves. The faster we consume complex carbohydrates after training, the faster our body can recover and prepare for the next workout. An example of carbohydrates are oatmeal, rice cake, prunes and wheat. “Early carbohydrate intake after strenuous exercise is essential because it provides an immediate source of substrate for the muscle, while also taking advantage of the increased insulin sensitivity and permeability of the muscle membrane to glucose.” (1988a; Ivy et al., 1998b; Zawadzki et al., 1992). Second, use body mass index (BMI). Body mass index (BMI) is a simple index of weight for height, commonly used to classify overweight and obesity in adults. The World Health Organization (WHO) definition of BMI is when a BMI greater than or equal to 25 is overweight. While, when the BMI greater than or equal to 30 is obesity. This is the formula for BMI: BMI = (mass (kg))/([height (m)]²) BMI is useful when we want to determine which category we are in, associated with plans and necessary actions. Third, keep an eye on the calories you eat. Each week you can enter and track your calories online using calorie counting. After a week, include your daily totals and calculate the average to get how many calories you consume each day. An example of a low calorie food is celery stalk, green tea, kiwi, mushrooms, cabbage etc. Determines and calculates the amount of calories consumed based on age, gender and activity. Also, add the color blue to your life. Blue food is a rare occurrence in nature. Believe it or not, the color blue suppresses the appetite. You need to avoid red, yellow and orange in the… middle of the paper… in your typical 2 to 3 meals a day. Every time we eat, calories are spent digesting and absorbing that meal, calorie expenditure increases by increasing the frequency of meals. This can keep blood sugar levels more stable and consistent throughout the day and keep our insulin levels more stable. this allows us to be in fat burning mode for a greater percentage of the day. In the traditional 2-3 large meals cause much greater swings in blood sugar and insulin levels. Large meals cause blood sugar to rise much more than smaller meals. The subsequent increase in insulin will bring our blood sugar to lower than normal levels, leaving us hungry and tired until the next meal. This method can provide us with more consistent energy levels without mood swings. For better weight loss results, eat in smaller meals and make more effort and sacrifices to stay healthy.