This free weight loss diet plan centers around your maintaining your daily intake of calories. Begin with the total calories you use every day: or your Basic Metabolic Rate. Mine is 2350 calories. I want to lose a pound each week, or about 500 calories per day. So that would allow me about 2000 calories daily. Your calorie intake will differ depending on your own Basic Metabolic Rate and the number of pounds you wish to lose.

I evenly spread out my meals to four times a day. This helps me not to binge on a meal. I eat about 500 calories per meal ( 4 daily meals X 500 calories) for my goal of 2000 calories a day. I find that this makes it easier to reach my goal of losing a pound a week.

To maintain my goal of 500 calories per meal I soon realized that I had to change from eating fried foods that were high in fat to more natural foods like whole grains, nuts, beans, fresh vegtables, fresh fruit, lean protein, lots of fresh greens, etc.

If there’s a dessert I want to try, I don’t deny myself. I just follow a simple rule: eat three bites, and no more, and eat them slowly. I try to enjoy the flavor to the fullest. And then I stop. With no guilt

And when you occasionally fail with your daily program, don’t beat yourself up. Give yourself a reward once or twice a month for not cheating.and work harder the next day to burn off the extra calories.— Now let’s return to the free wieght loss diet plan.

Keep Physically Active - pick the activities that will help you burn the calories and stay fit.

Some activities can include any of the following: walking, running, jogging, bicycle riding, rollerblading, and swimming,

And that’s it! I stick with my pre-planned meals of 500 calories each, and I spread out my eating periods to four times a day.

At first it was hard—I had to adjust to the smaller portions, and to eat only what I initially prepared. And even though I would get hungry again soon after eating, I would force myself to wait for the next scheduled time.

But now I feel great. I’ve been reaching my limit of 2000 calories a day and no more.. And I’m also flexible with myself . For example, sometimes I may want some chocolate swirl ice cream.. I’ll just take three bites and enjoy every bite. Then either I exercise a bit longer the next time or cut back a little on my next meal.