As with any weight loss plan, Palumbo said to be sure to eat at least 1,200 calories a day and eat every four to five hours to keep your metabolism working at its peak. And always make breakfast a priority. Studies show that people who regularly eat within two hours of waking up are more likely to control their weight than those who skip the first meal of the day. Eating a protein-rich breakfast is even more beneficial, as protein gives your body a bigger metabolic boost than carbohydrates or fat. Protein also makes you feel fuller longer and builds muscle mass.
These small changes to your diet and fitness routines can shave off up to hundreds of calories a day. (Note: The calories you burn by following this plan will vary based on your age, weight, gender and exerted effort. The estimates given are for a middle-aged woman weighing 150 pounds.)