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Weight loss is achievable no matter how much weight you want to lose, anyone can achieve their ideal body weight, by being dedicated to achieving their dreams.  Regardless of where you are now, you can achieve your ideal body weight. You can transform any aspect of your physical self you choose—all by honoring your truth and respecting your body.

It all comes down to loving yourself, just as you are. When you love who you are you will be more inclined to care about what you eat, how much you eat, and when you eat. 

Eating smart is the only way to go to enable you to achieve your ideal body weight. When you feed your body what it craves—healthy, whole foods—then it has the necessary building blocks to take out the trash and build the body of your dreams. Eating nutritious foods are loaded with Branch Chain Amino Acids (BCCAs) found in protein, fiber, vitamins, minerals and antioxidants which are all essential to achieve your ideal body weight.


Portion control is critical to master for a health and wellness. I'm often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions.

Often time's people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they're ravenous and end up eating the entire pantry filled with sugars, preservatives and sodium. Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!


Did you know the body actually prefers less food?  There's a reason why you feel lethargic and heavy after consuming too many calories in one meal - it's your body telling you it was over loaded with too many calories, sugars, salts and fats at one time.

The best way to know how much food is enough is to eat until you feel satisfied or until you're "almost" full. If you feel you could eat a bit more, stop eating! That feeling is your "red light" signal to push your plate aside. If you have food left on your plate, congratulations! You're well on your way to living a longer, healthier life and that will lead to permanent weight loss success.

By eating every few hours your body will utilize the needed calories (if you eat clean) and will go into muscle building and fat burning mode as it digests the needed nutrients to build a lean physique. You'll begin to feel happier and lighter. You'll have more energy and higher self-confidence because you've taken control of your eating habits by incorporating portion control. It's a great feeling!


1.   EAT EVERY THREE HOURS. To avoid overeating eat every three hours using portion control. A general rule of thumb is to go by the "palm" of your hand as a guideline for a portion size for meats and complex carbohydrates. You can eat all the fresh, raw veggies you want during the day. Use smaller salad plates rather than a dinner plate in the beginning. Visually the plate will look full so you won't feel deprived and you'll feel more satisfied emotionally.

It has been scientifically proven that the body prefers smaller meals; eating less will increase longevity, health and wellness. Try not to snack between meals. The first two hours the body digests and utilizes the energy and the third hour it goes into fat burning mode. 

When eating at a restaurant ask for a carryout carton with your meal, and then place half of your meal in the carton before you begin eating. That way you won't be tempted to over eat and you'll have your next delicious meal ready to go.

2.   KEEP A DIET JOURNAL. A helpful tool to incorporate portion control is to keep a diet journal and log everything you eat and when you ate. By writing down everything you eat throughout the day you will think twice about what you put in your mouth because you won't want to write it down.

Keeping track of what foods you eat will also help you know how many calories you're eating daily. Logging your meals is an excellent way to keep track of your success. Keeping an eye on your portions and following through with your diet journal is highly empowering and will assist you staying on track in reaching your health and wellness goals.

3.   DRINK UP! Be sure to drink at least 80 oz of purified water daily, carry water bottles with you in your car and at work. Toxins will be carried out of the body; it will raise your metabolic rate and keep hunger pangs at bay.

4.   CLOSE YOUR KITCHEN. Have your the last meal of the day by 7 pm - consider the kitchen closed at 7 pm. Your body doesn’t need extra calories late at night, you’re not active enough to burn the calories which will end up as stored fat. Be sure to eat protein for your last meal to ensure your body has the BCCAs to repair and build muscles as you sleep.

If you get hungry around 8 pm have a big glass of water and brush your teeth, this will signal that you’re done eating to the brain. And if you’re still hungry after that then have 4 scrambled egg whites with one yoke, eggs are a slow digesting protein which will sustain your muscle growth while you sleep and will take away your hunger pains.

By taking these simple tips to heart you will be able to accomplish your ideal body weight. Just remember that it requires that you have a positive mindset about how amazing your body is now and by making eating a small meal every three hours a top priority.

If you find that you don’t have time to cook or eat then take protein bars or a water bottle with a scoop of whey protein powder with you to work that you can add water whenever you need it so you have a meal on the go at all times. If you fail to plan you plan to fail… so plan ahead by being prepared and make eating a small balanced meal often a habit.  

I hope this helps you better understand that you really can lose weight and feel great! If you have any questions or would like some personal coaching to help you achieve your goals and dreams please visit my site for more information at 

Have fun achieving your ideal body weight by embracing your journey each step of the way!  

With love,

Author of the forthcoming book,
"Ridiculously Happy! The Secret to Manifesting
The Life & Body of Your Dream"


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