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Enter your weight, height and gender, and you will be advised on how many calories you should consume in a day and how many servings to eat from each area of the food pyramid. Use a calorie guide book, like the one in Nancy Goor’s book “Choose to Lose Weight Loss Plan for Men.” Goor recommends a high fiber and low fat diet not only for weight loss but to lower your risk of coronary diseases. Plan out your meals and portion sizes each day to avoid spontaneous binging or “emotional eating.”.