Never skip meals.
Maximize the thermogenic effect by keeping protein levels up, increasing activity, and taking supplement factors.
Vigorous resistance training will maintain or increase lean body mass (muscle). 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 total daily caloric intake.
Reduce fat intake to less than 25% of total daily calories.
Increase foods high in fiber and low GI complex carbohydrates to help satisfy hunger.
Avoid foods high in salt and fat, such as all processed foods and snack foods.
Eat fresh foods, organic when possible.
Do not fry foods or use oil or fat in the cooking process. Instead, bake, broil, boil, grill, 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 low-starch vegetables.
Do not overeat excess calories at any meal because this will promote fat-storing enzymes and metabolism to store excess food as body fat. (Sports Nutrition – Fifth Edition (Main Course Text)
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