1) Eat 5-6 smaller meals a day. This should be obvious to everyone by now but by eating these small meals you speed up your metabolism rate and minimize the chances of you starving yourself and binging late at night. You also stabilize your blood sugar which will help you lose fat faster.
2) Eat 30 minutes to an hour upon waking up. This jump starts your metabolism. I do believe that you should load most of your calories early in the day and taper them off as the day goes on. This means breakfast is a requirement!
3) Your meals should be composed mostly of lean proteins and vegetables.
4) Don’t be afraid of fats. They keep you full and as long as they are healthy fats they will speed up your metabolism and teach your body how to burn fat. If you deprive your body of fat in your diet you will be telling it that it needs to hold on to the fat that it currently has stored for excess energy.
5) Kick the simple carbs! Try to limit your simple carbohydrate intake. Sugars and starchy carbs are the first thing that should go in a fat loss diet. Take out the white breads and pastas and replace them whole grains, whole wheat and of course, veggies and fruits.
6) Eliminate any drinks with calories with the exception of meal replacement shakes. Think about what is added to all of your drinks: Starbucks, Coke, Juice, etc.
7) Follow your plan 90% of the time and allow yourself 10% to do whatever you want. This allows you to plan your off plan meals. If you eat 5 meals a day that equals 35 meals each week. This means that you have 3.5, or let’s say 3 meals that you don’t have to adhere to the plan. This means that you can skip the meal, eat something not on the plan or do whatever you would like but you have to get right back on the plan. The easiest way to tackle the task of mastering all of these rules is to implement one new rule each week. Focus on just one item and make it work for you each and every week. This way you are constantly working towards achieving success.
Most people don’t even know where to begin with picking out good foods to eat and where to find them. First of all let me tell you that picking fat free is the wrong way to go. Don’t fall for gimmicky marketing tactics of food manufacturers. If it seems too good to be true it probably is! Try to eat as many natural things as you possibly can. If it has more than 5 ingredients you should think twice about eating it!
Eating right doesn’t have to be expensive either. I understand that not everyone can eat all organic and fresh from the garden foods. Do your best to pick the healthiest options that you can and you will be fine. I would rather pay my grocer than my doctor! If you will start following these nutrition rules, I guarantee that you will be able to accomplish your health and fitness goals.
