If you did what you were told by every weight loss expert out there, you’d eat less of everything and more of everything, and you’d eat it in the morning, in the afternoon, in the evening and not at all. Fat would be great for you and it would kill you, carbohydrates would help you to lose weight and it would make you fat, and protein would sculpt your body and it would put you on dialysis.
Real Weight Loss Rules
But there are 9 weight loss rules in which nutrition science is incredibly clear and straightforward. Therefore, here are these 9 weight loss rules that really work for everybody:
1. Make A Plan
Even the worst plan is more likely to succeed than no plan at all. You need a plan, and the more detailed and sophisticated it is, the more easier will be for you.
So write down healthy foods you like and stick with them, and write down unhealthy foods you need to avoid. Set a realistic deadline for your weight loss goal. Note your daily activities and add more if needed.
2. Eat Fewer Calories Than You Burn
It doesn’t matter that you eat less carbohydrates or less fats, as long as you eat fewer calories than you burn, you’re gonna lose weight. So adjust your diet so that you can live with it, and at the same time you cut some calories throughout the day.
3. Eat More Lean Meat
Lean meats are the best calorie-burning foods and eating them at each meal will burn the most calories through digestion when your metabolism is slower, at the end of the day.
4. Eat More BCAA
Amino acids are the building blocks of protein, and the branched-chain amino acids are the best of the bunch. BCAAs are as close to magic foods as we’ll ever get because they help you recover from hard workouts and increase testosterone and growth hormone. They’re most abundant in meat and dairy products.
5. Avoid Fried Foods
One of the weight loss rules that every diet expert can agree on is that highly refined carbohydrates are really bad for your body. But fried refined carbohydrates like potato chips and french fries are even worse. So avoid fried foods and you don’t need to do those extra burpees to burn more calories.
6. Eat More Fiber
Fiber’s effect is the opposite of snack foods’, so you’ll be fully loaded with energy and less hungry between meals. The only downside is that eating more fiber make you go to the bathroom pretty often.
7. Eat Calcium
You can get the fat-fighting properties of calcium only if it comes from real foods, so look for fat-free milk and yogurt fortified with vitamin D (which offers prostate protection).
8. Eat Omega-3 Fats
Omega-3s found in fish, nuts, seeds, flaxseed and fish oils, reduce inflammation throughout your body, which helps your muscles recover faster from workouts. Less-inflamed muscles mean a faster metabolism, which is crucial when you’re trying to lose weight.
9. Drink Whey Protein Shakes
Protein-rich foods like whey protein shakes help you to stay full between meals, and to avoid binge eating. So improve your middle section with a daily shake made with two scoops of whey protein, fruit and water or crushed ice.