Exercising positively influences your eating habits. You'll stick to your diet better if you do strength training, losing more fat. You'll get best results doing a free weight routine of compound exercises like Squats & Deadlifts. Check StrongLifts 5x5: it only takes 3x45mins/week.
1. Sugar
Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. If you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, because it has zero sugar and a ton of protein . Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.
2. Eat Healthy.
Protein. Necessary to build & maintain muscle so you don't get skinny + fat. Protein also satiates and has the highest thermic effect. Eat a whole protein source with each meal: beef, poultry, fish, dairy, whey, etc
Veggies & Fruits. Fill your stomach, but usually low in calorie. Also high in fiber, water, vitamins & minerals. Eat veggies & fruits with each meal: spinach, broccoli, kale, asparagus, apples, oranges, etc.
3. Fats.
Fat doesn't make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil, olive oil, mixed nuts.
4.Water.
Thirst can make you think you're hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are ok too.
5. Sleep
Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
6. Exercises
do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walks will also help.
7. Eat Grains .
Grains like pasta or rice are very caloric dense: 100g blank pasta has over 350kcal while 100g broccoli has only 35kcal. Limit your intake of grains to post workout only to automatically reduce your caloric intake.
8.Eat Less Starches.
Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are ok, this isn't a zero carb fat loss diet. Don't eat starchy carbs except post workout.
No Workout = No Carbs. If you do strength training 3x per week, you can eat starchy carbs 3x per week post workout. Eat proteins, veggies, fruits & healthy fats with all other meals.
Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, ...
9. Eat More.
Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you'll feel full sooner. Eat every 3 hours.
10. Breakfast.
Build the habit of eating breakfast. Cook your food for the day while making breakfast.
11.Eat at Fixed Times.
Don't wait until you're hungry or feel like eating. Eat every 3 hours.
Take Food with You. Take food to work, to school, to the movies, etc. This ensures you're eating foods that will make you lose fat.
You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can't overdo it.
12. Vitamin C
Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits.
13. Eat Fat
It takes fat to burn fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.
14.Eat
The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shake.
Eat Every 3 hours. 6 smaller meals per day instead of 3 large ones. Breakfast, lunch, dinner, pre-bed and 2 snacks.
15. Cardio.
Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
Example Fat Loss Diets.
To lose fat: proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only. Example fat loss diet:
Breakfast: eggs with tomato & bell peppers, orange, green tea
Snack: cottage cheese with apple
Lunch: chicken, bok choy, tomato, chicory, olive oil
Snack: mixed nuts
Post workout: ground round, brown rice, mixed veggies, banana
Dinner: chicken, spinach, baby carrots, pear
Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil.
Eat 3 meals and 2 snacks each day. And if you must, you can add a third snack.
Eat and drink the following with reckless abandon:
•Spinach
•Green, Red, or Yellow Pepper
•Cucumber
•Apples
•Asparagus
•Cauliflower
•Green Beans
•Broccoli
•Kale
•Celery
•Pretty much any green leafy vegetable with the exception of iceberg lettuce
•Water
Eat 2 – 4 servings of the following throughout the day:
•Plums
•Oranges
•Carrots
•Bananas
•Berries
•Peaches
•Pretty much any fresh fruit you like
Eat one 4 – 6 ounce lean serving of the following with each meal. Preparation should be grilled, steamed, baked, or stir fried – no breaded and fried foods
•Pork
•Fish
•Also consider eggs (2 or 3)
•Turkey breast
•Chicken breast
•Steak
Eat one serving of the following with each snack.
•Almonds
•Walnuts
•Cashews
•Natural peanut butter (no sugar, no salt added)
•Yogurt
•Low-fat cottage cheese
•Low-fat milk
Eat these only with your meal that follows your fitness training and only in limited portion:
•Oatmeal
•Brown rice
•Potatoes
•Whole wheat bread
•Whole wheat pasta
•Other whole grain food items
•Legumes
Use the following in extremely limited portions or not at all:
•Salad dressing
Cheese
•Other condiments
•Butter