Hey! Readytolose I'm no expert at this but, I feel that just by clinching your fist and compare that to what you are eating is about the same amount of food in the meals la and others advertise. If there is one thing I learned in the body-for-life program is that you divide up the days meals into 3 groups (protein, carbs and fats @ 35%/45%/10% depending on your weight now and the calories you need to lose 1lb a week) eat six small meals a day one every two to three hours. Eat a portion ( as big as your fist) of protein and carbs with each meal. Add a portion of vegetables to at least two meals daily. Consume one tablespoon of unsaturated oil( your omega's such as Smart Balance Omega natural peanut butter) daily or three portions of salmon per week. Drink at least 10 cups of water a day preferable at each meal and add a cup of green tea on two of your meals. Limit diet cokes to one a day, drink water instead. I dropped all carbs in the last two meals and substituted with fruit instead. You can substitute one meal a day with a meal replacement bar or drink ( watch your sodium in these bars and meals and figure that in your totals for the day). Portions are the key to any weight loss program. I have to remember that to starve myself is the key to gaining weight, and to feed myself in the right portions is the key to weight loss. Give yourself a free day every week and enjoy the foods you like . If you want Ice Cream have Ice cream , you want a sweet role have a sweet role. Allow yourself that special treat you love once a week, just don't over do it. Remember it's a challenge and you can win that challenge but, you have to believe in yourself and commit to your goals. I have gained and loss weight all my life from 290 to 189 in 16 weeks with this plan. My recent weight gain is because of a medical problem and medication but, if I did not set goals and exercise every day I don't know where on the scales I would be. La weight loss is a good system and I do believe they want you to lose weight and buy there products. To learn more about proper nutrition try the web site www.bodybuilding.comm and look into the great women's sections on nutrition and exercise. Good luck and remember no matter who you are, no matter what you do, you absolutely, positively do have the power to change and yes you can do this!!!!!!! The Hulk