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If you want to lose weight and get lean fast, you must create a large enough calorie deficit that is sustainable, that allows you to lose only fat (not muscle), keeps your metabolism humming, and energy levels high so that you can burn fat fast. So how much food and what type of foods should you eat?

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The less you stress about eating, the better are your chances to stick with your eating plan and avoid making decisions that could set you back.

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Anything you eat after 8:30 p.m. will not have a chance of getting burned off – and it will be stored as fat.

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Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals.

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