1. Eat six meals a day. If you've been following the typical nutritional advice of cutting back on calories and consuming no more than "three square meals" a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as bodyfat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.

We have provided you with a sample seven day meal plan for you to look at (see bottom of the page). Every seventh day treat yourself to a FREE day. With your free day, try and eat your 'free' meals before midday as this will give your body more chance to burn off the calories. Also, if you can continue to have 6 small meals on your free day, this will maintain your metabolism speed.

2. Combine carbohydrates and protein at every meal. The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.

If you reach a point where your results have stopped yet you are still doing everything right, it may be helpful to cut out the carbohydrates from 4pm onwards. If your body does not have carbs to burn, it will resort to burning your fat stores.

3. Choose "appropriate" portion sizes. USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase in calories per day theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Many people have problems with portion control so employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.

4. Plan meals ahead of time. You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you're ready to start, you'll have the supplies you need and the confidence that you know what you're doing. Then, fix your meals in advance and freeze them. It's important to shop at least once a week. If you forget, you'll run out of good food and be tempted to cheat on your diet.

5. Get containers to store your food. Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

6. Drink 10 glasses of water every day. It's especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you'll need to drink an additional glass to compensate for the diuretic effect of these beverages.

Often people mistake thirst for hunger so if you think you are hungry in between meals, have a drink and see if this helps. Also, drink iced cold water. Your body will use more energy to heat the water and thus burn more fat.

7. Don't eat right before or right after you train. If you can, work out first thing in the morning on an empty stomach for maximum fat burning. Also, waiting an hour to eat after a workout may be an effective strategy for increasing the residual fat-burning effects of exercise. EAS also recommends to avoid eating right before going to bed. This strategy has also been shown to stimulate muscle-protein synthesis and muscle growth.

8. Use high-quality supplements. Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products.

9. Find your "emotional reason" for staying on track. Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of "emotional trigger" that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event, which elicited strong emotions such as alarm, embarrassment, shame and/or fear, actually inspired people to transform their bodies for the better. Take a moment to consider your "emotional trigger" and use it to stay committed to your nutrition program.

10. Strive for consistency, not perfection. You can be sure there will be the occasional meal or snack that's not on the recommended food list. When you get off track in this way, don't allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.

11. Measure your Process.Do not measure you progress by just using the scales. Often people have gained a little lean muscle whilst losing body fat and because muscle weighs more than fat, the scales don't show any progress. A better indicator of progress is to use a tape measure to record your measurements or get your fat percentage worked out. If you do get your fat percentage done, make sure it is always done by the same person to ensure consistency. Another useful hint is to look at how your clothes fit - do they feel looser?

12. Exercise Tips. Make your exercise short and intense. This will not only rev up your metabolism during the workout, but it remains elevated for up to an hour after your session.

After exercise, delay your first meal for 45-60 minutes to take advantage of this increased metabolic rate.

Alternate your exercise times so that you are not always training the same body part at the same time, on the same day. Variation will ensure your body doesn't get used to the routine and prevent you from achieving maximum results. This variation is also important as your body will respond differently at different times of the day – for example, you will normally be able to lift more weight in the afternoon compared to the morning.

Don't be afraid to try some new exercises as they can often work the muscle in a different way - for example, if you always do bench press for your chest exercise, try push ups.

Do your cardio first thing in the morning on an empty stomach - this way your body has no choice but to use stored body fat as a fuel source.