Warning, slight rant.
Seems like I am always getting health advice from the least healthy of people.
You need to cut out refined sugars - from a smoker
You should eat 6 small meals a day - overweight and
You should drink a ton of water - overweight
you drink too much milk - two overweight guys
you eat too much - overweight guys who are grabbing a piece of pie while at the same time trying to limit calories to under 1500 yet having about 3500 because 2000 of them are sweets due to uncontrolable cravings