I drink probably 10 bottles of water a day. I stop eating 3-4 hrs before bedtime. I cut out all fried fatty foods. I don't eat out. I eat a lot of chicken breast, boiled potatoes or baked, steamed broccoli, Brussels sprouts, spinach. Breakfast is cheerios with unsweetened almond milk. I eat no spicey foods.I only use 3 tablespoons of healthwise coffee in my bunn drip coffee maker. That's all you need.