How to lose weight safely and permanently

Eating to lose weight means you have to do a few things:

1. eat the right types of foods
2. eat the right amounts
3. eat 4 to 6 times a day

If you eat the right types of foods in the right amounts and exercise regularly, your body will constantly burn fat.

Why Eat 4 to 6 Times A Day

The first rule of eating for weight loss is to eat between four and six times a day or every three to four hours.

When I was a Personal Trainer, the issue for a lot of my former clients wasn’t that they ate too much. The problem was that they didn’t eat often enough!

Like most people, many of my former clients only ate two or three large meals per day.

Eating small meals every few hours is an effective way to speed up your metabolism. Do this day after day and you can keep your metabolism racing.

What’s better – four, five, or six meals per day?

Some experts say four meals, others say five, some say six.

Here’s how I see it…

Eat five or six times per day if you have a slow metabolism, sit a lot at work, and you’re willing to make the time to prepare healthy meals and snacks.

If you have a slow metabolism and you sit the majority of the day, it’s more important for you to eat every few hours so you can force your metabolism to work at high speed all day.

You can get good results eating fewer than six times, but you won’t lose weight as quickly.

Eat Balanced Meals

Each meal or snack that you eat should contain…

• lean protein,
• complex carbs ,
• a fibrous carbohydrate (vegetable, with 3 to 4 meals at least ),
• a glass of water (8-10 oz. minimum) .

Each one of these items has a part in helping you lose weight and stay healthy.

What’s a good meal size?

There are a couple of ways you can measure your food portion sizes. You can watch your portion sizes or you can count your calories.

We’re going to have a look at both methods, but if you want quicker weight loss, count your calories. Later I’ll show you how to figure out the number of calories you should eat.

Let’s take a look at the Portion Measuring Method and the Calorie Counting Method. I’ll give you the information. You choose your preference.

The Portion Method

This is a very simple method .

Eat a lean source of protein measuring roughly the size of the palm of your hand with each meal.

Eat a portion of carbohydrates equal to the size of a clenched fist.

Eat a portion of vegetables that is equal to or greater than your portion of carbs. Try to eat vegetables with at least 3 to 4 of your meals.

That’s it!

It’s not perfect, but it does work. You can make it work by listening to your body.

If you feel too full after a meal, that means you ate too much.

If you’re still hungry, you didn’t eat enough or you ate some empty calories (such as processed carbs).

You have to pay attention to your results to know if you’re eating the right amount of food.

If you’re sticking to a solid exercise routine and not losing at least a couple pounds a week or losing inches, there may be a problem with your eating habits.

You’re not eating the right stuff. You may be eating too much. You may even be eating too little.

Read about on to learn how to count calories for weight loss. healthy but quick weight loss and more weight loss tips.