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| 1. |
Watch Your Carbo Intake |
Restrict daily carbohydrate intake based on body weight and physical activity level. Select carbohydrate that allows you to eat more to keep energies up and calories down. This means achieving fat loss without putting the body on the defense. Examples would include fruits vegetables and high fiber foods such as whole meal bread and cereals. |
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| 2. |
Eat Carbo Earlier in the Day |
Because excess carbohydrates are stored as fat, they should be eaten earlier in the day so they can be used for energy and not stored as unused energy in the fat cells while you rest. |
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| 3. |
Eat Enough Protein |
An equivalent amount of protein must accompany each meal to feed the muscles during the fat burning process. |
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| 4. |
Avoid Supper |
Eating too close to bedtime lowers growth hormone secretion. Growth hormone has a profound effect on decreasing overall body fat. |
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| 5. |
Drink Lots of Water |
Drink purified water from dawn to dusk. No sodas, sweeten fruit juices, sport drinks or alcohol. |
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| 6. |
Have Adequate Exercise |
Exercise is critical in fat attack. It speeds up the metabolism and helps burn calories and maintains muscle mass. The only way fat can be removed from fat cells is to be transported to the muscles where it is burned as energy. Before fat can be burned as energy, stored sugars must be first depleted so that the body resorts to fat or fuel. |
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| 7. |
Don't Skip Meals |
Many do this in an attempt to speed up the fat burning process. Missing meals actually slows your metabolism which in turn reduces the number of calories being burned for fuel. |
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| 8. |
White Meat over Red Meat |
Eat more white meat than red meat as red meat is high in saturated fat. Be sure to remove the skin on your chicken before or after cooking. Always select leaner meat. |
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| 9. |
Choose Reduced Fat Margarine |
Use reduced fat margarine or spread instead of butter or regular margarine and use smaller amounts and you will find yourself enjoying the food more. |
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| 10. |
Read Your Labels |
Always choose low fat, reduced fat, fat free food choices with the highest priority. |
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| 11. |
Use Less Oil |
Whenever using oil, make sure it is the least saturated oil available and always use oil sparingly. Foods that are steamed, baked, boiled or stir fried in very little oil are healthier choices than fried food. |
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