Number one is to set a goal. You need to set up a goal as to how much you want to lose, the amount you want to lose body fat. Consider what size jeans you want to fit into, and how you want to look. Write down your current weight and pants size. I know it is shameful and I did not tell you to go show everyone, just write down your weight and pants size. Now, that should be at the top of the page and at the bottom of the page write down your target weight and pants size, the size you want to be when you lose body fat. All that space between is to show progress (numbers should go down not up). Each week at the end of the week, write down your weight and pants size at that time. Don't expect a quick change. Be prepared to be patient to lose body fat.

Number two is change eating habits. Eat foods that are low in sugar menus and cut out calories as much as possible and cut out gluten based foods if you want to lose body fat.

Number three is cut out the eating out. If you have to eat out, don't get anything in the large size and remember the calories of the foods you are eating. Often foods have more calories than you expect so it can keep you from you goal that is to lose body fat.

Number four is increase calcium intake. Take a pill if required, but push your calcium levels up to 1300 to 1500 mg per day.

Number five is kick out the sodas. Cut sodas out of your diet and focus on water. Even energy drinks can be bad and have sugar, including the healthy ones. All of those will keep you from you goal which is to lose body fat.

Number six is increase the number, but not size of meals. This goes without saying when looking at a diabetic meal plan, but you should have about six, small meals a day. One mean a day is not the healthy way to go and will sabotage your goal which is to lose body fat.

Number seven is exercise. Get into a routine of ten minutes a day of exercise and stick to it. Look online for great tips in this area. Find a calendar or a place to check this off so you are moving toward your goal to lose body fat.

Number eight is stop drinking alcohol. It goes right to the belly and produces the "beer gut" that is so dreaded. With belly fat you automatically have body fat and that will be counter to your goal to lose body fat.

Number nine is don't eat late. Cut out those snacks between your last meal and bedtime. There is no way you will burn that energy while sleeping. Keep your goal in mind which is to lose body fat.

Number ten and last is simple, stick with it. Don't give up, expect slow progress, but keep at it and your paper will eventually equal that target goal at the bottom of the page. In the meantime you will be healthier and will lose body fat.