1. Keep track of progress. Try to keep a small diary with you so that you can keep track of the number of meals you are consuming. Try to calculate approximately how many calories are in each meal so that you can make sure you are keeping below your daily calorie consumption goal. This also allows you to estimate the number of calories you burn during workouts and the number of workouts you are doing each week. Make sure not to underestimate or get lazy and tell yourself that you will fill out your diary later, because you will forget.
2. It might sound simple but burn more calories than you consume. Don’t fall into the marketing scheme of companies who tell you that you can take their product and have any other food you want. It doesn’t work.
3. Eat smaller meals but have more of them throughout the day. This keeps even sugar levels in your body and helps to keep a healthy metabolism.
4. Don’t cut out all fats. That’s right. Don’t cut out all fats. Stick to the healthy fats such as fish oils and olive oil as they have been found to assist in fat loss. Stay clear of the bad fats such as butter, whole milk, bacon etc.
5. Don’t turn into a cardio wimp. Keep doing your weights so you make sure you don’t lose muscle mass. I will also help to keep your metabolism healthy.
6. Split up your cardio. Many people believe that the longer you train cardio the more fat you lose. It’s actually more effective to do 3x 30 minutes cardio sessions than 1x1.5 hours of cardio. This allows for overall fat burning through the day, avoids muscle break down and is a lot easier to.
7. Cut out alcohol. If you are not strong willed and cannot control your urges to have a juice or water instead of a beer, stay clear of those situations. If you always find yourself drinking alcohol even when you decided you wouldn’t then a simple strategy is to hang around other people who are trying to burn fat, at least until you have reached your optimal body fat %.
8. Make a cheat day. Allow for one day of the week, even more specifically one meal of the week to eat what you want. This will stop you from losing your mind and binge eating which often happens when dieting. This day also gives you something in the short term to look forward to because dieting is not fun.
9. Don’t get lazy with your training. You don’t want to be the 30 year old guy in the gym who comes in and does his 30 minutes on the stationary bike 5 days a week at only 50% and he never loses any weight. When you’re in the gym make your time count. Train at least the 70% heart rate zone for optimal fat burning.
10. Supplement. Trying to lose fat is time consuming, so anything that can speed up the process is a real benefit. By using a fat loss supplement your can double the rate at which you will experience fat loss. The most popular type of fat loss product on the market at the moment is thermogenics. Here is a list of the most popular thermogenics:
