Cut out alcohol, soda (carbonation causes bloating), chemical sweeteners (even those in gum, which may cause gas and cramps), white flour, excess salt, red meat, saturated fat, and processed foods. Limit yourself to one cup of coffee a day.

Replace refined carbohydrates like white bread, white rice, and sugar with whole-grain brown rice, oatmeal, or wheat bread. Never cut out carbohydrates completely. If you don't have a sustained energy source, your body will burn muscle for energy.
 
Start drinking green tea and tossing dandelion greens into your salads, both are natural diuretics. Broccoli, cabbage, and cauliflower can cause bloating, so nosh on asparagus, cucumbers, and celery instead.
 
Scale back. Portion size is key to weight loss. Try downsizing your dinnerware. Put the same portion of food onto a smaller plate, and you may feel more satisfied.
 
Select Exercises That Actually Work:
Change your exercise routine often, and increase the intensity, not the duration. "If you always do the same thing, you won't see big changes," says Tanya Becker, director of training at Physique 57 in New York. "Incorporate strength training into your regimen, which boosts your resting metabolism," says Becker, who suggests finding a trainer or a fitness class that emphasizes muscle building. 

 

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