1. cut out all simple sugars including fruit.
instead eat complex carbs like brown rice, sweet potatoes, whole grains etc.
2. cut out processed foods. if it doesn't come directly from a plant or ground, don't eat it.
3. increase lean body mass by lifting weights. muscle is the live tissue and the more muscle you have, the more calories you burn. weightlifting may burn less calories than a cardio session, but you get the afterburn effect. this means that you burn more calories at rest. cardio, on the other hand, slows down the metabolic rate so you burn less calories at rest.
4. increase meal frequency. eat 5-7 meals a day, every 2-3 hours.
5. hydrate. water is fundamental to keep the hunger away. when the cells are dehydrated, the body calls for carbohydrates which hydrate the body by driving water into the cells. moreover, water is absolutely necessary to flush the waste out of the body... fat is waste.
6. if you are already following all the steps above and you are pretty high in calories, try to decrease them by 10%.
if you are low in calories, and don't see results, increase the carbohydrate intake by 10g each week.
#bodyfat #calorieintake #fatloss #tips #nutrition #mealtiming
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