Weight Loss Rules

The first step in helping someone lose fat is changing what they eat. The second step is how they eat. I firmly believe that how you eat is as important as what you eat and how much you eat. So assuming the quality of your food is high and you're eating within your limits, then , then here are some ideas for you to help you lose fat.

Make sure you adhere to these rules most of the time. Don't get too excited, emotional, or distressed if you break them some of the time. But if you want to get leaner, then you have to eat like a lean man. If these habits seem alien to you, remember it takes about three-four weeks to develop and ingrain a new habit. Start with one at a time.

-Eating several meals throughout the day. It might seem hard, but you don't have to have a gourmet meal every time you eat. If you're like me, and you have no place to eat, and no appliances at work, then you'll have to play ahead. Healthy and convenient foods will be your weapon. I recommend Clif Nectar bar, Kind Bars, nuts, fresh fruit, baby carrots, chopped vegetables, jerky, and maybe a small salad. You can still eat these on the run. Certainly at some point during the day, you'll be able to slow down and have something substantial. On your days off, when you're at home, then you have no excuse to have four-five healthy meals throughout the day. On hectic days, I recommend at least two substantial meals, and then small snacks between those meals. If you can't have two substantial meals, reevaluate your life. Adhering to this rule means you need to prepare ahead, and you need to make sure your meals are small to medium, not Italian-style seven-course meals.

-Incorporate fiber into every meal. No, this does not mean Fiber One bars with a ton of preservatives. It could be as simple as having a pear, or a pile of vegetables with your lean protein. It could be a cup of soup. Beans have a ton of fiber, which is why their insulin index is so low. It's often said that grains have a lot of fiber, but they're concentrated sources of calories, so I recommend you get your fiber from somewhere else, like fruits and vegetables. Lean protein usually has no fiber (except beans), so if you eat a lot of meat, you'll have be to extra diligent about getting your fiber.

-Don't eat late at night. There's considerable debate about how fast your metabolism works throughout the day. Even if your metabolism worked at the same throughout the day, I have to say that eating most of your calories earlier benefits you in two ways. One, you're less likely to overeat at night. Late-night snacking can sabotage any fat-loss plan. Second, you're less active at night. Eat more after you workout when your cells are more receptive to carbs, not at night when you're not doing anything.

-Speaking of late-night eating, redefine what desert is. Why should desert have to be ice cream, cookies, pies, and other dense foods? The last thing you need is a ton of sugar and fat before going to bed. Desert usually comes after a big meal, which makes it even worse. Most ice cream has trans fat or other unrecognizable ingredients. If you want something else after your meal, then have some crudites and some fresh salsa or guacamole. It'll be more satisfying anyway. Sorbet is a good alternative to those who love ice cream. Also try a cup of soy or organic yogurt and add some blueberries. If you have to have a "traditional" desert like apple cobbler, make that your main course and have an appetizer as desert. Either way, desert will take you backwards in your goal to lose fat. And don't order desert at restaurants. Some have more calories than you need in a day. Don't fool yourself by sharing it, either.

There are my tips of the day. Make one change at a time!

Kevin