This is based around people who WORKOUT and plan on controlling their NUTRITION at the same time. If you don't intend to workout just stay on a south beach diet or weight watchers you should be ok. However people never seem to get their information right when they want to workout and lose weight.
1. Thou shall EAT whenever hungry
When your body is hungry it's telling you something, SO EAT, just make sure your trying to stay away from junk. It's hard to distinguish junk from the good stuff initially, so a book called "EAT THIS NOT THAT" is highly recommended should be about $9 at your local bookstore. It'll show you what you can eat from most major restaurants in the United States.
2. Thou shall NOT take appitite suppressants.
You should be eating more frequently in smaller portions, to the point where your no longer hungry, but not the the point where your too full. Imagine a train, if you keep pushing fuel into the engine it'll burn hot and speed up the ride. If you don't eat at all you'll stop moving all together, and if you fill it up too much you can extinguish the fire. Make sure your engines are revved up hot at all times and you'll feel better, and your metabolism will stay in gear. (all you can eat buffets are baddddd)
3. Thou shall drink a lot of water
No replacement for water, and drinking it super cold will also speed up your metabolism so you will burn more calories, since your body will burn calories to fuel your body heat to rise back to normal. Also drinking a lot of water will help you stay properly hydrated. People should aim for atleast 1 gallon a day, on a workout day at least 1.5 gallons.
4. Thou shall eat enough protein
Protein and water is basic building blocks for muscle, and the body does NOT store protein in any form other than muscle. If protein is not used around the time of absorption you will only end up storing it as excess calories. 1 gram of protein = 4 calories. Your body needs a steady flow of protein to lose weight properly so it doesn't break down muscle tissue in your body to rebuild what you've just worked out. Imagine a train if you run out of fuel, the only way to reach your destination is to take apart the train itself and use it as fuel.
5. Thou shall adjust calories to an intake
Women are generally not as dramatic as men when it comes to calories (less difference) but when a man is inactive they're generally recommended around 2,000 calories a day, after a vigorous workout it's actually recommended from 700-1000 extra calories on training days to stay healthy. I wish Andy Lee was here to give us a right figure, but I believe she said it was around 300 for a woman. So basically your weight watchers diet goes out the window as soon as you factor in a proper workout.
6. THOU SHALL STRETCH BEFORE AND AFTER A WORKOUT.
This is a highly important thing that people often forget to do, remember that your working out for your HEALTH, if you create an injury while working out, that's going to be a HUGE detour in your plans. Make sure you set yourself up correctly, and remember to workout your rotator cuffs as well.
Here is a video to show you what a rotator cuff surgery would look like, and also shows you the muscles itself. This isn't to scare you but to emphesize how small the muscle actually is, and that it's a STABILIZER muscle, so remember this is NOT a muscle to use a ton of weights on, if you want to boost your ego, save it for the bench press and squats.
This is an example of a rotator cuff exercise, you can do this with dumbbells as well while laying on your side, but remember DO NOT EXCEED 5-8 pounds or you might actually help INDUCE an inury on yourself.
7. Thou shall eat fiber
Fiber helps regulates your insulin spikes, which is a huge reason in gaining weight. Like that chocolate cake will get you a huge spike, fiber helps equalize your insulin intake allowing you to help control your sugar intake. Stick to whole wheat breads to your sandwiches, and multi-grain breads are generally a waste of time. Look on the label for atleast 2g of fiber per slice. If it has that the multi-grain bread is ok. Also try to look for one with NO high fructose corn syrup. Try Arnold bread if you can find it.
8. Thou shall NOT avoid fats
Only reason why fats are generally a taboo is because fats contains about 9 grams of protein per gram of fat. Protein has 4, and carb has 4. NOT ALL FATS are created equal.
Trans fat is scientifically engineered fat caused by processed oils, and saturated fats just because it says NO TRANS FAT remember to watch out for saturated fats.
Mono and Poly fats are cholesterol lowering fats which are good for the body. Omega 3 fatty oils are great.