What should I do for my diet!?!

You should start with cardio in the mornings even before you eat.
You don't need to do an hour of cardio just something to get your metabolism going. So
maybe 20-35 min. of cardio in the morning.
Later in the day you should do some toning. Lunges, squats, push ups etc. etc., and make sure you do an adequate amount. Also it is very important to give your muscles a break
so you should do upper body one day and lower body the next.

As far as eating if you are eating really unhealthy now even the slightest change can make a major difference. But you should get a good amount of protein at all meals as well as a carb and a healthy fat. You can also count calories and spend them how you want them but even because it sounds great you won't always feel great so I do suggest you let yourself have a treat every now and then through out the week. Drink plenty of water as you will always hear.

Breakfast:
1-2 egg omelet with baby spinach
w/ half whole wheat English muffin or bagel
8 oz skim/2% milk
8 oz water

Snack:
1/4 c. crasins (mmm I love these)
1/4 c. almonds
8oz. water

Lunch: (if lunch it too little calories add protein such as a baked chicken breast no skin)
Large salad (try not to include heavy salad dressing a lite one is good but not always best and add all the veggies you want since lettuce is about 15cal for 2 whole cups!)
1 baked potato (you can use butter, salt, and sour cream as long you read the label and follow the serving sizes but make sure don't over do it. Light sour cream is great at around 20cal. for 2 tbsp.)
8 oz. water

Snack:
1 whole apple
1 tbsp peanut butter

Dinner:
What ever your family has for dinner most likely if its not fast food its actually good.

You can pretty much eat all the basic things but its really all about portion control and not
overdoing the sweets or fast food. I don't recommend fast food regardless though.
A little bit of tips
Tilapia is GREAT for dieters. Low in calories, high in protein and if you buy it frozen you just add a little salt or lemon seasoning and pop it in the oven its delicious!
Almonds and crasins are also good for on the go and if you want something sweet the crasins definitely help. Best to get crasins by Ocean Spray but be aware of the sugar content.
Water isn't hard to stick with at all ice cold water is great in my opinion.
Try and keep yourself busy through out the day so you don't eat out of boredom!
Also you should only workout 3-4 times a week 5 if you really want to but don't over do it!

I'm telling you from personal experience you are very smart and are definitely on the right track so good for you!
You will also feel so much better on a healthier eating plan doesn't even have to be this one!

if you want to know more about toning please just email me I'm going overboard here.

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