Find out how many calories you eat in a typically day. Track everything (including gravy and butter) for a few days to get an average. Once you’ve figured out how many calories you eat in a typical day start by cutting 200-300 calories from that, so if you currently average 2800 calories, try dropping down to 2500 a day. This may be as easy as cutting out high calories drinks or making healthier choices when eating out.
Next split the total between five to six meals to get your metabolism working for you. The goal is to eat more frequently, but less overall. Get an early start by eating breakfast within 30 minutes of waking up in the morning and eat every three to four hours after that. Follow up breakfast with a mid-morning snack, lunch, a mid-afternoon snack, dinner and if needed a light evening snack. With your busy schedule it may be hard to eat every three hours so be prepared to bring cheese sticks, low fat yogurt, apples, oranges and other whole grain snacks that provide fiber and keep you full.
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