The actual foods will not make a huge difference for a woman until she is under 25% body fat.

• For a woman at 5'8" this means about 140lbs of total body weight.
• For a man at 6'0" this means about 170lbs of total body weight.

Note that we are still talking about too fat, here--many men think they look great at 170lbs, but they are fooling themselves. With an average build, 170lbs is too fat. Way too fat. You would need to be very, very muscular (or have very large bones) to be lean at that height and weight.

Now, at 25% bodyfat, people will have a tough time "right sizing" based on portion control alone. A person eating nothing but junk to this point will simply have less muscularity, a lower metabolism, and a lower level of overall health.

As far as fat loss, the food selection is helpful but not critical when your caloric intake is way above where it should be. And you correct that caloric intake via portion control.

Many skinny people seem to live on chips and Coke. They have low fat levels because of low total calories. But they also have sallow complexions and low muscularity because of a poor diet. However, they are proof that you can eat whatever you want and not be fat--provided you don't eat much.

Most of us have no clue how much we actually eat, so we think we aren't eating much. The truth is very different, and that's why people are fat. Not because they are getting too many carbs, not enough protein, or too much fat. They are simply eating too much.

Easy vs. good vs. normal

Sometimes, people talk about "easy food" vs. "good food" or "normal food" vs. "health food." Let's put these ideas to rest right now.

"Easy food" vs. "good food" all starts with what you put into your shopping cart. If you make a simple rule to buy mostly in the produce section, buy beans (if dry, any beans are fine; if canned, plain beans only--and not kidney beans) regularly, and don't by any "prepared meals, sauces, mixes, etc., you have solved 80% of the food selection problem. After that, you can improve your buying--but most people would see miraculous results at this 80% point.

It's no harder to put quality food in your mouth your plate than it is to put junkfood there. In fact, in my home it's impossible to eat junkfood because there isn't any. Remember, it all starts at the grocery store.

What is "normal food?" Somewhere along the line, many people have gotten the idea that it's abnormal not to poison your mind and body with highly processed, nutrient-devoid, toxin-laden crap not fit for human consumption. And statistically, that is correct--normal, by definition, means it's what most people do. Therefore, it's not normal to eat with any degree of intelligence. But the negative connotation that comes with thinking of intelligent eating behavior as abnormal isn't appropriate.

Think of "normal" as what's normal for you. Forget about "what everyone else does." In fact, there are large numbers of people who eat intelligently and have the body to prove it. Think of "normal food" as food that is in an untoxified state. For example, most people eat far more hydrogenated oil that unhydrogenated. That doesn't mean oil that has been made toxic is better because it's "normal."

The strategy

The bottom line in fat loss and right-sizing your body is this: take in fewer calories than you burn. There are two fundamental ways to accomplish this:

1. Eat less of everything. Smaller serving sizes, smaller plates, and so on.
2. Shift what you eat to more foods of lower calorie density. Think "more greens, fewer grains."

How can you make sure you succeed? Some experts advise keeping a food diary, in which you write down what you eat. But an even better approach is to write down an eating plan. Then, eat only what you planned to eat. This way, you can't possibly over eat. Just plan six small meals a day, prepare them ahead of time, and eat them at the pre-decided time. If you get hungry, just realize you won't starve--tough it out. Your next meal isn't far off.

Whom to believe

This information isn't some hack's opinion, and it's not the product of some nutrition-ignorant doctor with an ugly body. It's drawn from sources that are walking proof. These include professional body builders, nutritional researchers, elite trainers, and many other experts. Generally, if you read something on this site, it's been proven for several decades or longer.

If you "hang" with any elite athletes, you'll hear them saying essentially the same things. Those who don't know at least most of this stuff can't rise past the physical barriers to elite status. They are removing the same negatives that stand in the way of "right-sizing" your body. The principles are all the same, because our bodies function fundamentally all the same way.