General recommendations for counting calories:

3 meals 250 calories for women and 350 calories for men

2 snacks 100-150 calories for women and 200 calories for men

Breakfast should consist of primarily protein (about 15-20 grams) to get the metabolism going 1^st thing in the morning. This also keeps insulin down and allows fat to be burned throughout the day. Remember not to skip meals as this can slow your metabolism and cause you to overeat later.

Bite By Bite!

Portion control is key to successful weight control. Most of us eat portions that are equivalent to multiple servings. As you begin this diet it is a good idea to weigh and measure foods first so that you will become accustomed to proper portion sizes. ALWAYS read labels first. The old adage, “Less Is More” is key when choosing foods. Always look for foods with the least amount of ingredients and additives. Never assume that one piece, can, or carton is a single serving. We are often led to believe that pre- packaged foods are single servings, when in fact, they are often more than one serving. When eating out, restaurants give us very large portions that can be equivalent to as many as 10 servings.

Calories are still the most important factor in weight loss.