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- Never skip meals
- Exercise daily
- Maximize the thermogenic effect by
keeping protein levels up, increasing activity, and
taking supplements
- Vigorous resistance training will
maintain or increase your lean body mass. Muscle burns
calories, which means that, for every pound of muscle
gained, you will be burning more calories and increasing
the rate of fat loss.
- Do not drastically reduce your
total daily caloric intake
- Reduce fat intake to under 25% of
total daily calories
- Increase foods high in fiber and
complex carbohydrates to help satisfy hunger
- Avoid foods high in salt and fat,
like all processed foods and snack foods
- Eat fresh foods
- Do not fry foods or use oil or in
the cooking process. Instead bake, broil, or microwave
foods
- Avoid using heavy sauces on foods
- Read food nutrition labels. Look
for foods that have less than 2 grams of fat per 100
calories
- Eat fat free foods
- Eat low fat protein foods
- Use low fat protein supplements to
help meet daily protein requirements
- Eat egg whites as a snack to help
reduce hunger pangs at night
- Do not eat out daily and avoid
eating fast foods. These foods are usually high in fat,
salt, and calories
- Eat plenty of vegetables
- Eat 4-5 small meals a day
- Burn fat, Build muscle is not the
same as the fat turns into muscle. Fat is fat, muscle is
muscle.
- Zig zag carbohydrates. Take more
carbohydrates on 2-3 days of the week while taking in a
normal amount of carbohydrates for the rest of that week
- Do not take out any of the
nutrients in your diet, you need fats, protein, and
carbohydrates
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