Note: please consult with a doctor or physician before starting a new eating plan

Frustrated about that stubborn weight that has made an unwelcome home on your body? Fret no more as the following five strategies should help you on your quest to lose it!

1. Maintain a healthy outlook on eating. Hunger is the worst enemy of any eating plan, particularly when you’re trying to lose weight. To avoid that grumbling tummy, reduce your daily calorie intake by no more than 500 calories: this alone may lead to a healthy one-pound loss of body fat each week! To estimate your daily calorie needs, check out Metabolism 101.

2. Do NOT skip meals. On your road to shedding body fat, it helps to fit in some exercise. But keep in mind that active individuals need to eat every 3-4 hours to keep the calorie-burning engine running efficiently. Depriving your engine of fuel will bring your metabolism and energy levels to a screeching halt. To figure out calories per each of these mini meals, divide your total calorie goal by your goal number of meals. Example: 1,475 calories/5 meals = 295 calories per meal or snack.

3. Eat your largest meal at breakfast or lunchtime. Studies have shown that individuals consuming their largest meal in the morning or early afternoon are more likely to achieve and maintain their ideal body weight as compared to those who skip this meal. Why? Most people are more active during the daytime hours, allowing them to effectively use those breakfast calories for energy rather than storage as fat. Furthermore, a well-balanced breakfast and lunch helps curb your appetite making overeating later in the day less likely.

4. Do NOT fear fat. Including small portions of healthy fat sources such as avocados, nuts, seeds, olives and fish oils at 1-2 of your daily meals or as an occasional snack can provide a feeling of satiety and helps to prevent overindulgence at any one sitting.

5. Move before munching. If you can, slip in a quick workout—a walk, a run, some calisthenics—before eating a large meal. Not only does the exercise rev up your metabolism so that you’re burning calories more efficiently, it also tends to help reduce your appetite so that you end up eating less.

Kim Mueller, MS, RD is a Registered Sports Dietitian who provides nutrition counseling and meal planning to active women worldwide. More information can be found at www.kbnutrition.com.