In order to not fall into the Weight Yo-Yo Dilemma, here are the basic rules you should follow…

1- Always train to improve strength and build muscle.
2- Always eat at least one gram of protein for every pound of lean mass you would like to weigh. During periods of calorie restriction this becomes especially important to preserve lean mass.
3- Stick to high intensity training methods instead of steady medium paced exercise in order to maximize muscle building and fat burning.
4– Eat a higher percentage of Omega-3 fatty acids and a lower percentage of Omega-6 fatty acids. Your body fat percentage is directly related to this ratio.