Eat right and perform better!

Start right now by following these weight-loss principles. Every one of them is supported by solid research. Your job: Get going.


1. Always eat breakfast, and always include some protein and fat. You’ll feel fuller longer and avoid the lunchtime binge.

2. Eat three good snacks in addition to your three healthful meals. Nuts remain your best bet (and almonds are the best of those), but mozzarella sticks or plain yogurt with some raisins or bananas (or any fruit) stirred in are good choices. So is a small smoothie with protein. No more chips, man.

3. Lift weights. You’re probably already doing this. Keep it up, or start if you haven’t. Those muscles will not only improve your performance, they’ll stoke your metabolism so you burn calories long after your workout is over.

4. Run hard. The old way of thinking was to put in the miles to sweat off the pounds. New thinking: Run intervals. You’ll be done faster and burn more fat. And for you distance runners out there: Yes, you’ll maintain your fitness for the long run.

5. Think before you eat. Everything you put in your mouth, think about it. Chew on it—literally. Take your time; you’ll stay fuller longer. Your days of popping food in your mouth without thinking are over. Not sure what to eat? Go here for the list of the Abs Diet Powerfoods.

6. But have fun once in a while—or once a week. Stifle those cravings for too long, and you’ll be miserable and might fall off your new plan forever. Just splurge reasonably.

7. Stop with the starches. Notice we didn’t say “carbohydrates,” because some carbohydrates are okay, in moderation. Here’s a case where old thinking turned out to be right: It’s starchy food that makes you fat. Foods like pasta, white bread, potatoes. If you must eat them, make it whole-wheat pasta and bread, and sweet potatoes. But not too much!

8. If you want to drop weight fast, go low-carb. It’s really that simple.

9. Don’t fear fat. It makes you feel full, helps control your appetite, and your body needs it. And remember: It’s starches that make you fat.

10. Never ever drink sweetened soda. You knew that one, right?

11. Go ahead, have a glass of wine now and then. Low-carb beer is fine, too, in moderation.

12. Eat off smaller plates. Weird, but it works.