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  • Girls need AT LEAST 1200 calories per day

  • Boys need AT LEAST 1800 calories per day

  • Eat 5 times per day: three smaller meals and two snacks

  • Frequent small meals will help increase your metabolism

  • Eat one ingredient foods like fruits, lean meats, veggies, dairy and whole grains

  • Download a calorie app and educate yourself about good foods you like



  • Get regular exercise 3 to 5 days per week

  • Figure out what sport or activity you enjoy and make a plan to MOVE

  • Find a workout partner for accountability

  • Regular exercise will help increase your metabolism

  • Eating well and moving your body daily will prevent feeling tired during the day



  • Replace negative thoughts with positive, goal-oriented thoughts and believe them

  • Learn from failure but don't let it destroy you

  • Be patient as you make changes, you are worth it

  • The only person you need to be better than is the person you were yesterday

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