Step 1: EAT SIX PORTIONED MEALS A DAY
If you’ve been following the usual nutritional advice of cutting back on calories and ingesting no more the three meals a day with the hope of kicking your fat-burning efforts into gear, you may be in fact slowing down the whole process. According to scientist, active men and women who cut back on calories and eat infrequently may be training their bodies to depend on getting less energy therefore storing more unburned calories as body fat. Instead, researchers and many others advise active people to eat every three hours to increase metabolism and maintain balanced energy levels throughout the day. We have provided you with a sample seven day meal plan.

Step 2: CHOOSE RATIONAL PORTION SIZES
Statistics show that because of larger portion sizes, the average total daily calorie intake has gone up from 1,854 calories to 2,002 calories over the past 20 years. That is an increase of 148 calories a day and works out to be roughly 15lbs every year. Portion size is highly important to weight management. Use a common sense approach in using the size of your clenched fist or the size of the palm of your hand to estimate portion sizes.

Step 3: INCLUDE PROTEIN AND CARBS AT EVERY MEAL
The fact is, our bodies thrive on a good balance of protein and carbohydrates. Protein is not only essential for building proper lean muscle tissue and maintaining a strong immune system, but it also balances insulin levels which will lead to balanced energy throughout the day. Another benefit of eating more protein had been shown to reduce appetite. Avoid high carbohydrate nutrition plans and instead eat a good balance of both protein and carbohydrates.

Step 4: SCHEDULE MEALS AHEAD OF TIME
Try different recipes and find out what works for you before you start your training regime. Try and use different seasonings, different types of vegetables, and decipher what microwave settings will work for reheating food for maximum flavor. By the time you are ready to start your routine you will have the confidence that you need to achieve success. Then, prepare your meals ahead of time, and freeze them. A strong recommendation is too shop once a week so you do not run out of good food, and be more tempted to cheat on your diet.

Step 5: USE PROPER CONTAINERS TO STORE FOOD
Purchase Tupperware storage containers, shaker cups, a water jug and a cooler to store and carry your food. Always having nutritious meals within reach during a busy day will keep you right on track.

Step 6: TRY AND DRINK AT LEAST 1 GALLON OF WATER DAILY
It is highly important to stay very hydrated when following a training, nutrition and supplementation program. Drink at least one glass of water with each of your six meals, and anywhere from four to six more throughout the rest of the day. If you have a diet soda, tea, or coffee, you will need to drink an additional glass to compensate for the diuretic effects of those drinks.

Step 7: NO EATING RIGHT BEFORE OR RIGHT AFTER YOU TRAIN
If it is possible, work out first thing in the morning for optimal fat burning. Also, delaying an hour to eat after you workout may be an effective way to increase the residual fat burning process.

Step 8: USE SUPERIOR QUALITY SUPPLEMENTS
Supplements are designed for making up any nutritional deficiencies and enhance your performance. When buying supplements, look for knowledgeable companies that invest in the research of effectiveness of their products.

Step 9: USE A PASSIONATE REASON FOR STAYING ON TRACK
Researchers have discovered that people who successfully transform their bodies are set in action by some sort of passionate trigger that helps with their reasons and for deciding to make a life change. Researchers found that any event that invoked strong emotions, such as alarm, embarrassment, shame and/or fear actually helped in aiding people to transform their bodies for the better.

Step 10: FOCUS FOR CONSISTENCY, NOT PERFECTION
Occasionally enjoying a “bad” meal or snack is ok. When you get off track don’t allow yourself to slow down. Enjoy the divergence, get back on track with your goals at your next meal.