Eating for weight loss is about as easy as ordering a grande, 2-shot, non-fat, no whipped cream, cinnamon dolce latte. It's about size, taste, and customization. The more simple you keep the process the easier it is to make the right choices that boost metabolism and burn the fat. Follow these 3 easy steps to get started.

1. Choose Your Ingredients: Pick 1 food from 4-5 of the food groups listed below the only requirement is you must have protein at every meal. You can choose 1 food from each of the 7 groups but that means you'll have to use smaller portions.

whole grain carbs: brown rice, 12 grain bread, wasa crackers, wheat pita, whole grain cereal, whole grain pasta, potatoes
lean protein: salmon, cottage cheese, eggs, chicken, turkey, tuna, tofu, beans
healthy fats: olive oil, almonds, avocados, flaxseeds, walnuts
fruits: strawberries, blueberries, apples, canteloupes, pineapple
veggies: red peppers, snap peas, tomatoes, carrots, spinach, mushrooms, broccoli
extras: low-fat ranch, balsamic vinegar, salsa, spicy mustard, hummus, etc.
dairy: low-fat cheese, skim milk, soy milk, low-fat yogurt, etc.

2. Use A Single Portion or Less: You can measure with the following methods. It will only take 2 weeks and then you'll be able to eyeball portions with ease.

for dairy & starchy carb serving sizes check package
use only 1/2 potato or 1/4 c pasta
use 1/2 c for fruits
use 1 c for veggies
use 1 tbsp. for extras
use 1 tbsp for fats
use 3 oz. or the palm of your hand for proteins

Meal Examples: Use foods you love and be creative.
1/2 c low-fat yogurt, 1/2 c berries, 1 tbsp peanut butter, 6 oz. soy milk (blended)
1/2 c cottage cheese, 1/2 c mixed fruit, 1 tbsp. walnuts, 1 wasa cracker
3 oz grilled fish, 1/2 c spinach, 1/2 c carrots, 1 tbsp. balsamic vinegar, 1 tbsp. olive oil
1 c veggies sauted, 1/2 c cottage cheese, 1/2 c brown rice, 1 tbsp low-fat ranch
1/2 baked potato, 3 oz chicken, 1 tbsp. salsa, 1 tbsp avocado
1/2 pita, 3 oz tuna, 1/2 c chopped veggies, 1 tbsp. spicy mustard, 1 low-fat cheese slice
1/4 pasta, 3 oz grilled chicken, 1/2 c grilled veggies, 1 tbsp. balsamic


3. Do This 4-5 times a day: Because these meals are in the 250-350 calorie range you can eat often which boosts metabolism and fat burning but still be in the 1250-1750 calorie range. If you are a skeptic try counting calories for a week and you'll see that this way of eating is simple calorie control.

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