When you're trying to lose weight and get lean, it's important to follow an appropriate diet. Measuring portions can help make sure you're eating the right amount and not too much. Consider purchasing a food scale or a set of measuring cups to help you stay on track with each of your meals and snacks. While you may not need to measure each meal or measure long-term, for the first few weeks it will be helpful to be more consistent with your measured portions. Eating high protein foods will provide you with energy and help support more toned, lean muscles. Aim to include a source of lean protein at every meal to help meet your daily goals. When you're dieting and trying to build lean muscle mass, it's important to consume an adequate amount of protein each day. In general, you will meet your daily needs as long as you include a serving of protein at each meal. Go for about three to four ounces of protein (about the size of a checkbook) at each meal and snack. Try to eat healthy, leaner sources of protein. Foods like poultry, eggs, pork, seafood, lean beef, legumes, and low-fat dairy which are low in unhealthy fats and high in protein. In addition to protein, your body will need adequate amounts of carbohydrates to help support basic daily activities but the increased amount of aerobic exercise you may be doing. Aerobic exercise depends on an adequate amount of carbohydrates. If you're not eating correctly or cutting out too many calories, your performance may suffer due to inadequate food and carbohydrate intake. Choose nutrient-dense sources of carbohydrates throughout your day. This will help ensure you're eating nutritious sources of carbohydrates. Complex carbohydrates are foods that contain carbohydrates but also are higher in fiber. In general, they are more nutritious than more refined carbohydrates or those which are highly processed and lower in nutrients. Choose foods like: 100% whole grains like quinoa, whole grain oats, brown rice or 100% whole wheat bread; fruit; legumes and starchy vegetables like potatoes, carrots or peas. While protein and complex carbohydrates will support your workouts and your goal of a leaner, more defined body, fruits and vegetables help round out your meals to make them more balanced. Fruits and vegetables contain high quantities of fiber, vitamins, minerals and antioxidants. Although they don't necessarily fuel high quantities of exercise, they provide your body with the nutrients essential for life. Include one to two servings of a fruit or vegetable at each meal and snack. One serving of fruit is 1/2 cup chopped or one small piece of fruit. One serving of vegetables is one cup or two cups of leafy greens. Depending on the length, intensity or timing of your workout, you may need a pre or post workout snack. These snacks will help prepare your body for exercise or help it recover appropriately. Your body needs mostly carbohydrates as a pre-workout snack. Just like you cannot drive a car without gas, you shouldn't work out without appropriate fuel. Carbohydrates are your body's best and most efficient fuel for workouts. Best pre-workout snacks include: a piece of fruit, a bowl of oatmeal and dried fruit, a smoothie with yogurt and fruit or a bowl of high fiber, low sugar cereal. After a workout, you need to replace all the fuel your body used up during your exercise session. The best combination is protein and carbohydrates together. This will help your body recover and repair muscles and energy stores effectively. The best post-workout snacks include: chocolate milk, protein bar, apple or banana with peanut butter, one mini whole wheat bagel with almond butter or one greek yogurt with fruit. In general, it's important to stay hydrated throughout the day. When you're increasing your exercise amounts, it's even more crucial to stay hydrated throughout the day. At a minimum, you should consume eight glasses of water daily. Some studies show than you may need upwards of 1013 glasses daily. Drinking a lot of water will actually help water retention and bloating. The more water your drink, the less the body needs to hold on to. Stay hydrated with clear, sugar-free fluids like: water, flavored water, decaf coffee, and teas. Many processed foods are high in fat, sugar, sodium, and overall calories. Eating foods like these on a regular basis may lead to weight gain and increased fat mass. Avoid foods like: sweetened beverages, candy, cookies, pastries, fried foods, frozen meals, processed meats, crackers, and chips. Focus on eating foods that are minimally processed and nutrient dense. They generally are lower in calories and much higher in nutrients like vitamins, minerals, protein or fiber.
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One-sentence summary -- Measure portion sizes. Eat foods high in protein. Include complex carbohydrates. Eat five to 9 servings of fruits and vegetables daily. Include a pre- or post-workout snack if necessary. Drink lots of water. Avoid higher fat or higher sugar processed foods.

Natural hair requires much more moisture than other hair types to keep it healthy. You don't have to spend a ton of money on leave-in conditioners, though: olive oil, coconut oil, shea butter, and cocoa butter are all excellent moisturizers that you can leave in your hair after washing and conditioning. Let your hair air dry and avoid using a hair dryer, as blow drying wet natural hair means the dangerous combination of high heat and lots of pulling with a styling brush. Curling irons, hot rollers, and hair straighteners are also very hard on your hair. There are some things you can do to get your hair straighter, like heavy-duty moisturizing, but avoid heat styling whenever you can to avoid breakage. This may seem counterintuitive because frizz is caused by hair sucking up moisture from the environment, but hair that is already well-hydrated is less likely to frizz. Natural oils like olive oil and coconut oil are excellent frizz-fighters, although there are also many products you can buy that will help defeat frizzing. Products that contain silicone are particularly good at smoothing hair and fighting frizz. They may also cause "crunchy" hair, so experiment and see if you like the results. Sleeping on a smooth satin pillowcase or wrapping hair in a silk scarf before bed is not only a luxurious little bit of pampering, it will help keep your hair from tangling while you sleep.
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One-sentence summary --
Use leave-in moisturizers. Bypass heat styling whenever possible. Prevent frizz with moisture. Sleep on satin to keep tangles away.