How to lose fat and keep it off!

Eat plenty of protein

Protein is essential when trying to losing weight / fat for a few reasons.

• Protein helps you keep that all-important lean body mass (which includes connective tissues, organs, and bone as well as muscle).

• Protein significantly increases satiety, which means you feel fuller despite eating less. (And eating more protein often causes people to eat less overall.)

• Just by eating more protein you burn more calories, because of the increased thermic effect of eating.

For example, if you’re eating 2,500 calories daily, 15 percent from protein, 50 percent from carbs, and 35 percent from fats (roughly average for US adults), you’re burning approximately 185 calories per day through digestion.

Maintain your total calorie intake but increase protein to 30 percent, drop carbs to 40 percent, and whittle fat to 30 percent, and your TEE goes up to roughly 265 calories per day.

• For most active men: 6-8 palm-sized servings of protein per day.

• For most active women: 4-6 palm-sized servings per day.

Eat a wide variety of vegetables, fruits, quality carbs and healthy fats

Vegetables are loaded with vitamins, minerals, phytonutrients, water, and fiber to help you fill up during meals, stay full between meals, keep you healthy, and recover from your workouts.