Your first 20-30 pound weight loss, comes from restricting carbohydrates. Your second 10-20-30 pound weight loss to goal, comes from restricting carbohydrates and calories. To get down to your goal weight, you are going to have to figure out a way to eat 1000 calories a day. Don’t make yourself crazy about this number. 800 calories a day or 1200 calories a day work too. Structured portion control works – 330 calorie frozen ground sirloin burgers from Costco, 500 calorie Double Quarter Pounders with Cheese (no bun) from McDonald’s, etc. Food-based rules also work – eat only fish and shellfish, live on cottage cheese and fruit for a week, etc.