Below are some tips to help with your diet and nutrition. As with any challenge it's best to start small. Read through these tips and pick out a few that appeal to you and try them for four weeks. Add in more as you feel comfortable.

Everyone can lose weight. No matter how old, young, overweight or out of shape. It is a scientific fact. Do not let negativity get in your way.

Fill your plate with the amount of calories you need for your meal. Do not fill it so you you can no longer see the sides. Too much food in front of you is a temptation you don’t need.

Try to have protein, carbohydrates and a little fat at every meal. Too much of one nutrient is just that. TOO MUCH.

Yes. You might have heard this before. Eat 5-6 small meals a day spaced 3-4 hours apart. This will raise your metabolism (the rate at which your body breaks down calories). The higher your metabolism, the more calories you burn in a day. Also try 3 meals and 3 snacks per day.

Stop drinking that soda. The extra calories from one can of soda per day equal ten lbs in a year. Water has no calories, no artificial anything's and is free. Don’t know how much to drink? Cut your weight in half. That number is a guideline for the total ounces you need per day.

Workout to help burn extra calories. You will also strengthen your muscles, heart and lungs. A good nutrition plan goes hand in hand with a safe and effective workout. Don’t be afraid of weights either. Adding some muscle will increase your metabolism which will burn more calories per day.

Watching the scale like a hawk? Don’t. Weigh yourself ONCE a week on the SAME SCALE at the SAME TIME on the SAME DAY. Your weight fluctuates throughout the week and even the day. Staring at the scale will only discourage you…and make you crazy.

Sounds crazy, huh? Try it. If you are a moderate to regular drinker, go a week without a drink. You will see a weight loss for sure. Alcohol is extra calories that turn to fat.

Do not eat late at night or before you go to bed. Food is energy. You will not burn that energy while sleeping. Instead, it will be stored as fat. Eat the correct amount of food throughout your day and you won't be hungry at night.

Sure, that candy bar and ice cream are going to taste delicious….for a few minutes. Not eating all of it will help you look and feel better…for a long time.

Eat some cake or cookies once a week. Cheating on your program will curb cravings and binges, as well as keep you sane. Plus, the extra fat from food may help if you are on a strict low fat diet.