15 RULES FOR WEIGHT LOSS
Buy a food scale. Measure food uncooked. Portion size is key!
Drink one gallon of water daily. Water is a fat burner.
Eat a protein or carbohydrate. As your activity slows down toward the end of your day, carbohydrates should come from fibrous sources.
Keep foods clean and not processed. If you can’t kill, it doesn’t swim, fly or grow: don’t eat it.
Eat every 3 hours. Small and frequent meals will help your metabolism rate high. DO NOT SKIP MEALS…
Eat first thing in the morning within a half hour upon waking and 30 minutes after a workout. Protein shakes are good for after training.
Prepare foods at home. If you eat out, order your foods broiled, grilled or steamed. No seasoning! Add your own Mrs. Dash or fresh herbs.
No fruit after 4pm. It’s recognized as sugar.
Do not consume more than 1500mg of sodium a day.
No more than 75 mg of sugar a day. Remember, artificial sweeteners have Dextrose, which is still a sugar. It is not a calorie-free food! It will metabolize as a sugar.
Cardio should be done only in fat burning zone. 220-age X 75-80%=target zone for fat burning. Time: 30 to 40 min/3-5 days a week
Take a multi-vitamin with minerals every morning, plus antioxidants.
Rest. This is when you recover. If you do not rest, you will over train and not achieve your results.
Remember: this is not a diet, this is a lifetime food plan.
Journal and log your food. Every calorie, every gram of protein, every ounce of sodium, every milligram of sugar. Keep a food diary of your journey and you’ll stay on track.