Fat Loss Guidelines

 

# Replace sugary beverages with Green Tea. That can reduce your energy intake by several hundred calories per day

# Eat at least one midday snack to decrease your risk of obesity by 39%. Remember that a good snack is focused on lean protein and a high-fiber fruit or vegetable. Nuts are also an option

# Don't eat dinner as your biggest meal of the day. If you do, you increase your risk of obesity by 6%. You should be eating several mini-meals all day long so that you are not starving at dinner

# Don't wait more than 3 hours after waking up to eat breakfast or you increase your risk of obesity by 43%

# Don't eat more than a third of your meals in restaurants or you increase your risk of obesity by 69%. It is too hard to control the food contents at a restaurant. Pack your own meals and snacks as often as you can

# Don't go to bed hungry (3 or more hours after your last meal or snack) or you increase your risk of obesity by 101%. Again, think high-protein, high-fiber mini-meals to keep hunger at bay and to control your energy levels

# Don't eat breakfast away from home or you increase your risk of obesity by 137%

# And don't skip breakfast or you increase your risk of obesity by 450%. This is the most important time of day to start with a protein-based, high fiber meal as it will set the tone for your blood sugar and energy levels for the day.