If you want maximum weight-loss, you have to be able to commit to eating a rather boring and routine diet. The trick is to stay strict to avoid cheating and temptation. The low-sodium diet helps banish water weight and bloat. The lean protein revs up the metabolism, allowing for maximum calorie burn. Short bursts of cardio fuel the calorie burn without taxing the body too much. Step 1 Eat either 1 cup of whole-grain cereal with almond milk, 1 cup of yogurt flavored with honey and mixed berries, or an egg-white omelet cooked with chopped spinach and tomato for breakfast. Step 2 Consume a low-calorie, high-energy lunch of either 4 oz. of grilled chicken breast with 1 cup of chopped cucumbers and tomatoes, two hard-boiled eggs with celery and carrot sticks, or 4 oz. of lean turkey with carrots and cherry tomatoes. Step 3 Eat a balanced dinner, choosing one of the following options: 5 to 8 oz. of grilled flank steak with chopped salad, 6 oz. of grilled chicken with 1 cup of steamed spinach, or 5 oz. of grilled salmon with 1 cup of steamed spinach. Step 4 Eat two snacks each day. Snacks can include 1 cup of mixed berries, a 5-oz. serving of sugar-free gelatin, 20 almonds, or 1 cup of avocado sliced and served with lemon and a small pinch of salt. Exercise Daily in Short Bursts of High-Intensity Cardio Step 1 Warm up your body for exercise. Lightly jog in place for one minute. Complete one minute of shoulder circles by swiftly rotating your shoulders in a counterclockwise motion. Step 2 Jump rope for five to 10 minutes twice a day. Step 3 Run on a treadmill or running path for 20 minutes or complete 20 minutes of a high-intensity workout DVD. Your target heart rate should be above 150 beats per minute. Step 4 Cool down with light stretching to help relax muscles and stop buildup of lactic acid in your legs.