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Bob Harper's Skinny Rules are rampant on Pinterest right now. You can find them here.
Here's my version...
1. Drink water all day long - first thing in the morning, before, during, and after exercise, before every meal, between every meal, and a glass before bed.
2. Don't drink your calories - eat the real fruit instead of fruit juice, don't waste your calories on regular soda, plan ahead for alcoholic beverages and include them in your calorie budget that day.
3. Every meal or snack should contain a protein and a healthy carb (think high water and/or high fiber), for 2 of those meals, add a little healthy fat (olive oil, nuts or seeds, avocado, etc.)
4. Eat less refined flour and grain - choose whole grain bread with at least 3 g of fiber per serving, brown rice, wheat or brown rice pasta.
5. Aim for 25-45 grams of fiber per day. If you eat less fiber now, increase it slowly.
6. Eat apples, berries, and spinach or kale every day.
7. Limit carbs after lunch to fruits, veggies, and whole and high fiber grains as much as possible.
8. Read food labels - the shorter the ingredient list, the better; eat less processed and packaged foods.
9. Weigh and measure everything you eat for 3 days every month to keep portions in check.
10. Eat less sugar and less artificial sweeteners also.
11. Replace white potatoes with sweet potatoes.
12. Go meatless a couple days a week.
13. No more fast for fried food!
14. Eat a breakfast containing at least 15 g of protein within 60 minutes of waking.
15. Make your own food: eat at home or pack from home as much as possible, carry an apple and a protein bar in your bag in case you get caught away from home close to a meal.
16. Watch the salt: limit salt during cooking, choose lower sodium options, and take the shaker off the table.
17. Eat a veggie with every snack and meal.
18. Try not to eat during the last 2 hours before going to bed.
19. Get at least 7, ideally 8, hours of sleep every night.
20. Plan your free day: The days before and after your free day should be clean and light. If you are trying to lose weight, make it a free meal rather than a free day.