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The net effect of all of this is that your body's metabolism is set by what you eat. Call it optimizing your metabolism.
My current plan is to put the following into plastic containers:
2.5 ounces of chicken, either purchased or grilled, or whatever
3/4 to 1 cup of steamed brown rice
A few vegetables
Some meals, I'll have a few cashews so I can have a little fat in my diet.
I prepare them at most 5 days ahead of time and throw them in my refrigerator. In the morning I eat one (or prepare something more appetizing than chicken and rice but with equivalent nutrition). Three and a half hours later I eat another. Three hours later, another, and repeat and repeat. Five meals down, and I was NEVER starving during the day.
I'll walk for 25 minutes when I get home from work. During work, I do a few exercises that require nothing but my body. Every other day I do a single set of lunges, pushups, situps, calve raises - all fairly simple. They all take less than a minute and I can feel the results very quickly.
Once a week, on Saturday or Sunday, I eat whatever the heck I want. Cheat day. Then back at it again making my meals, packing them away, and getting ready for the work week. Never have to worry about what I'm eating next as long as it's prepared ahead of time!
I'm losing a good amount of weight on this, and it's maintainable.
5 factor diet or not, just remember to watch what you put into your body during the week and you'll do just fine. If that is too hardcore for you, try weight watchers or if you love crunching numbers, take a look at John Walker's (creator of AutoCad) website. He had the same problem at work. Took it upon himself to figure out the equations behind the weight. Worth a read at the least. http://www.fourmilab.ch/hackdiet/