One of the best ways to lose weight and keep it off is not what most people think. Of course you need to cut calories to lose weight. Weight loss happens by burning more calories than you consume but the secret to losing weight is to eat more often and more food but eat fewer calories.

Never drastically cut calories. This will reduce your metabolism because your body will adjust to the lower calorie intake. Never eat less than 1000 calories. The secret to successful weight loss is to eat 5 to 6 small meals per day while reducing your overall calorie intake to 1200 – 1400 calories for women and 1600 – 1900 calories for men. Below are tips to help you cut calories while eating more frequent meals:

• Keep all meals between 200 and 400 calories
  
   
• Use protein shakes as a meal. It’s easy to prepare and protein promotes muscle growth
  
   
• Eliminate bread, pasta, pizza and all white flour and sugar
  
   
• Eat salads with a generous helping of lean meat
  
   
• Eat grilled or baked chicken breast as a meal along with a vegetable
  
   
• No starches or carbs (other than green or leafy vegetables) after 4 pm
  
   
• Write down each meal you will have for the day
  
   
• 200 – 400 calorie meal ideas - chicken breast, salads with meat and low fat dressing, protein shake, stir fry, frozen dinners, homemade sandwiches or sandwiches from Subway, homemade soup with meat and veggies, baked fish, 4 ounce meatloaf, pork chop with veggie, 4 – 6 ounce steak with veggie

Once you find the combination of foods that you can consistently eat every 2 or 3 hours, strive to make your final meal no later than 7 pm. Drink at least eight – 8 ounce serving of water to help flush waste and fatty deposits from your body.

If you need help creating a good diet plan to lose weight, let us help.  We specialize in personal diet plans that will help you lose 30 pounds or more at a rate of 1 to 2 pounds each week. Our menus are sensible and easy to stick with. Click personal diet plan to get started.

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