Weight loss comes from managing the equation of calories in to calories out. There are 3,500 calories in a single pound of body weight. A caloric deficit of 500 calories per day would result in a weight loss of one pound per week. Eating frequent meals throughout the day helps to control your appetite, prevent overeating at meal times and has been said to keep your metabolism firing throughout the day.
Eat every three hours. An ideal day of eating should include breakfast, a mid-morning snack, lunch, mid-afternoon snack and dinner.
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Eat slowly. Eating five to six small meals each day helps you avoid overeating at meal times. When you approach the table ravenous, you start eating mindlessly, which leads to overeating. It takes your body about 20 minutes to signal to your brain that you are full.
Practice portion control. Your stomach is the size of your fist and a serving size should be the size of your palm.
Maintain a balanced diet. Each meal should be made of a lean proteins, whole grains and healthy fats while snacks should be smaller portions mainly fruits and vegetables.
Limit your sixth meal. Dessert would fall under "sixth meal;" try to limit this to only a few times a week. This should be considered a treat and not an excuse to binge.
Pre-pack your snacks and lunches for the week on Sunday night to stay on track with your meals and snacks throughout the week.
Always consult your doctor before starting any new diet.