Eat More Fat

Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.

So which fats are “good” fats? The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

Cut Carbs

The attention focused on low-carb diets has divided many people into “pro” and “anti” low-carb camps. Whichever side you’re on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help.

Those carbs you do consume should come from sources such as oatmeal and vegetables.

The timing of your carb intake also affects fat-burning. “I recommend tapering down carbohydrates by 3 p.m. Consume most of your carbs in the morning and around your workouts.”

Increase Protein

Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat-burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.

Eat 6 Small Meals, Not Feasts!

This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.

Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into “starvation” mode, which can happen when too much time elapses between meals.
If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.

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