Design a healthy eating plan but must be satisfying food that you like and prepare to reach the goal. 

First, choose an appropriate calorie intake.  Calorie intake represents the “energy in” part of your energy 
balance.

For overweight and obese, take the BMI measurement and reduce 500-1000 calorie intake.Compare the energy    
balance with and without the added physical activity.  If you want to lose fat, you must expend more energy.  
For underweight people, add more calorie intake.  

Second, Make Intakes Adequate

For overweight and obese people, have eating pattern and follow it because you are in for an eternal commitment.  All nutrients should have all the needed nutrients in the form of fresh fruits and vegetables. Fat free or low fat milk products, legumes , small amounts of fish and lean meat and poultry and whole grains.  These have all the adequate nutrients required for a healthy body. 

Avoid eating fats that are saturated and trans fat. 

Third, Eat Small Portions 

Excess protein intake is stored in body fat and nitrogen lost in urine, excess carbohydrates intake is stored in liver, muscles and glycogen and body fat, excess in fat intake is  stored in body fat. 

Be mindful of how much calories are being consumed.  Learn how to count calories either by reading the labels or using measuring cups(Sizer & Whitney, 2013).

Fourth, Meal Spacing 

Study shows that eating 4-5 times a day, small portion of course, is successful at weight loss and maintenance(Sizer & Whitney).  Eat regularly become you become extremely hungry.  Always, keep in mind the calorie intake and the type of food you eat.