People who plan what they are going to eat lose 1-2lbs of fat per week.
1.) Write down what you are going to eat on one side of the page.
2.) Write down what you actually ate on the other side of the page.
1.) They remove the guilt of "Eating Off Of The Plan", because the free meal is literally part of the plan.
2.) They literally double our willpower. It's much easier to pass on the crap food that just pops up during the week if we know we have a free meal coming up soon.
But if you want absolutely every edge you can get in your fat loss quest, Joel's book is the next level and will get you more results and faster.