The basic plan is this:
-Eat healthfully during the week
-No eating past 8 or 9 pm (depending on when you go to bed)
-Junk food only on the weekends
-Move for a minimum of 30 minutes every day
-Strength train 3 times a week
That's it! So simple and, more importantly, so do-able!!
The break-down of the plan is this:
-Every day all my carbs will be 100% whole grain.
-Every day I will eat a minimum of 3 fruits and 3 vegetables
-During the week, all my protein will be low-fat protein
-No junk food during the week (no processed foods, butter/margarine, mayo, ketchup, sour cream, cream cheese, refined sugars, white flours, soda, fried foods, etc.) On the weekend, all junk food is fair game (you will find, though, you will eat a whole lot LESS junk food even though you have "permission" to eat all you want.)
-Every day I will move for a minimum of 30 minutes to get my heart rate going: I will go for a walk, hike, bike ride, use an exercise machine, go up and down the stairs, dance with the kids or even walk in place for a MINIMUM of 30 minutes every day....even Sunday
-3 times a week I will do strength training which could mean lifting weights, popping in a yoga or Pilate's DVD, working with resistance bands or even doing simple calisthenics to increase muscle tone.