Did you know that you can lose weight and have more energy with a simple healthy eating plan?

Most people I work with think they have to eat less, usually a lot less food, to lose weight. Not true. You are actually slowing your metabolism and risking weight gain. The one thing we can control (for the most part) everyday is what and when we eat. So, you should have an eating plan where you actually plan out the times of day when you eat.

Try this six-step eating plan:

1. Aim for five-six "small meals" per day

• Choose fresh fruits or veggies first. They supply you with numerous antioxidants, fiber, electrolytes and anti-inflammatory properties.

• Go with small a lean protein source next. Poultry, fish, beef, pork or beans/legumes. I use protein powder for shakes.

• Pick a complex carbohydrate last. Use whole grain products whenever possible. This group should also be your smallest portion.

• Combination foods like skim milk, low fat yogurt, beans (complex carbs and protein) and other high metabolic foods - see step 5 below - are a great choice, too.

2. Eat within 15 minutes of waking up.

This actually is the best way to rev up your metabolism. Do not have coffee or tea until after you are done eating or have it with your breakfast. If you're not hungry in the morning then it just means you eat too much in the evenings or you eat too late in the evenings. Add in a morning exercise session and you will turn into a fat burning machine!

3. Try and eat every two-three hours

• This keeps your metabolism fired up and working for you, not against you.

• Believe it or not, you should eat even if you are not hungry to stay on the eating plan. Small meals or a snack.

4. Eat within 15 minutes from the end of your workout.

I recommend 30 minutes per day of exercise. You should have a balance of strength training and cardio-based activities. Interval strength training is the best way to burn fat fast, gain strength and get your cardio in.

5. Eat more high metabolic foods (food's high in protein and fiber or foods that exhibit fat burning properties)

• Examples of high metabolic foods include avocados (which have heart-healthy fats as well), berries, almonds, beans, low-fat yogurt, oatmeal, green tea, broccoli, clear broth soups and hot peppers.

• These foods make your body expend a lot of energy to break them down, unlike simple sugars found in soda, cookies and candy.

• For coffee and tea, use sugar substitutes over regular sugar. The pros far outweigh the cons. Use skim milk instead of cream, half and half or whole milk.

6. Drink at least eight glasses of water a day

• Try drinking 16 ounces of ice cold water before each main meal and right before bed. It will help curb your appetite and burn a few extra calories while you sleep.

• Replace your sodas (regular of course and diet ones too), juices (eat the fresh fruit instead), and other high calorie drinks with water.

If you follow this type of eating plan, you will actually feel less hungry throughout the day because you will be eating more often. Also, your body's metabolism will burn more calories throughout the day. I don't believe in counting calories. I believe weight loss is actually a simple thing to do - although it is EXTREMELY HARD for some. It boils down to eating well and exercising more. If you hit a plateau, adjust your portions, try new high metabolic foods or exercise more intensely.

Be Fit.

Todd Cambio is a personal trainer in Stonington and can be reached at (860) 287-3768 or by e-mail at .tcambio@goprecisionfitness.com