Cut or completely eliminate all grains from your diet. This is the single most effective method of losing body fat, reducing your waist, flattening your abs, improving digestion, improving wellbeing and energy levels. Reduce significantly or totally eliminate grains and white sugar from your diet. They both have similar negative affects on the health of your body.  Grains and sugar are the major contributing factor to most all metabolic conditions such as diabetes, cancer and syndrome X.
Symptoms associated with eating grains on a regular basis:

1. Cancer
2. Syndrome X (pre-disposition to diabetes, stomach fat accumulation)
3. Acne
4. Weakened immune system
5. Poor digestion
6. Ab distention (paunch belly)
7. Diabetes
8. Depression
9. Lack of energy
10. Asthma
11. Mood swings
12. Joint pain
13. Poor immune response
14. Increased body fat
15. Bacterial infections
16. Short term memory loss
17. Lowered IQ

 Increase your protein consumption.
    Protein encourages the body to use fat as a fuel source through the signaling of the production of Glucagon and consequently lowering it’s antagonist, Insulin. Lowering insulin levels is a good thing for body fat reduction but more importantly health. Over production of insulin can cause fat accumulation (as it is a storage hormone) and Diabetes.
    Protein has close to double the thermal effect of both fat and carbohydrates. The consumption of protein leads to increase in metabolic rate. Lowering of insulin is associated with increased Growth Hormone levels. Growth Hormone has received much publicity lately and seems to be the new anti-aging substance of choice in America. It preserves muscle tissue, promotes fat loss, tissue healing, and improves immunity.
    Another benefit from increasing protein intake is the auxiliary nutrients; Creatine, branch chain amino acids, GLA, CLA, vit b in meat, omega 3, vit A and vit D in eggs. These have numerous health benefits but holistically aid in the attainment of a lowered fat percentage.

List of positive improvements attributed to optimal protein consumption:
Decreased headaches
Improved muscle tone
Decreased fat storage
Increased energy levels
Increased mood stability
Improved strength
Improved focus
Improved recovery
Increased sense of wellbeing

    A full protein is a protein that contains all the essential amino acids our bodies need to thrive. They are found in meat, fish and eggs. The amount needed for optimal improvements depends on lifestyle, training type, physique goals and genetic type. Most individuals, especially women consume too little protein. A full source of protein at every meal is for most, ideal.