1. Eat a high protein breakfast

Say goodbye to breakfast cereals and bagels. Yes, oatmeal may be “healthy,” but it is not setting you up for a weight-loss friendly day. A high carbohydrate breakfast leads to high blood sugar, and leaves you feeling groggy and reaching for another cup of coffee mid-morning. Try starting your day with a protein shake. The ideal protein is a concentrate as opposed to an isolate. Mix the protein powder with a low carb, unsweetened base–try unsweetened almond milk! Blend your favorite fruit and ice. As you get used to the protein shake, try superfood add-ins: spinach, kale, flaxseed, and chia seeds. If a protein shake is not an option, try for a protein-dense food such as eggs. If you have no choice besides a carb-heavy breakfast, shoot for steel-cut oats or oat bran. Make sure you mix in some chia seeds and a few nuts for some healthy fats and protein.

2. Drink more water

The goal for weight loss is consuming about half your bodyweight in ounces of water. This may seem like an unreasonable amount of water, but start slowly increasing your consumption and your body will thank you. Begin by drinking a cup of water immediately after you wake up, and have one cup before every meal and snack. This will aid digestion, but also will make your meal or snack more fulfilling. Don’t like water? Try adding lemon, cucumber, or making herbal teas.

3. Eat more often

Your goal should be to eat about 5 times a day, more or less depending on your protein needs and activity level. You should never go more than 3.5 hours without eating. Eating often helps to keep the blood sugar stable, and helps you to avoid overeating.

4. Include protein with every meal/snack

In addition to eating more often, eat protein with every meal and snack. High carbohydrate snacks can leave you feeling fatigued and craving more carbs. Sticking to high protein snacks along with plenty of water and vegetables will keep your blood sugar stable and keep you energized.

5. Start Movin’

Diet is the most important component of fat loss, but exercise certainly makes dieting a lot easier. Just ten minutes of exercise can help to balance your mood. Exercise releases serotonin, dopamine, and norepinephrine (neurotransmitters that make you feel better) completely naturally. Exercise can help to regulate hormones and improve your metabolism. Start small–set a goal of just fifteen minutes a day, but be as consistent as possible. You can go on a walk, or set a timer and do aerobic and resistance movements in your home. Ask your nutritionist for specific recommendations that fit in your lifestyle.