Advice from The Biggest Loser's Nutritionist

I believe that this weight loss plan works -- and it's based on an ambitious exercise regimen and the following basic recommendations:

1. Learn your body's calorie needs -- you must burn off more calories than you are taking in.
2. Don't skip meals; you must develop a regular eating schedule of three meals and two or three snacks per day.
3. Eat plenty fruit and vegetables.
4. Eat plenty of lean protein.
5. Eliminate the white stuff.
6. Choose whole grains.
7. Plan everything ahead: your meals, your snacks and your exercise. As Jillian Michaels once said, "If you don't plan ahead, you plan to fail."
8. EAT (don't drink) your calories, with the exception of milk.
9. Include exercise as part of your weight loss plan.
10. Prioritize your health and well-being. If you don't have your health, you can't take care of your loved ones.

And even on the show, it's not just the biggest losers who win.

If your calorie allowance is 2,000 per day, divide 2,000 by four -- 500 calories.
That means:
Breakfast = 500 calories
Lunch = 500 calories
Dinner = 500 calories
Two snacks = 500 calories (meaning 250 calories per snack)

You can choose to have your two 250-calorie snacks in the morning, afternoon or evening -- whatever works best for your schedule and energy levels.

So...for my current weight, I need to consume about 1600 calories per day to lose 2 pounds per week by August 13. That would take me to a weight of 160 pounds (only 10 pounds from my goal weight.)

400 calories per three meals plus 200 calories for two snacks each.