12 Rules for Fat Loss

12 Rules for Fat Loss

1. Eat breakfast EVERYDAY

2. Think fiber, not carbs

3. Eat some protein with every meal, aiming for approximately 1g protein/pound of body weight

4. Drink about 1⁄2 gallon of water for every 1000 Calories you eat

5. Keep fat under 30% of total calories consumed; this amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unnecessary and added fats are typically not healthy.

6. Drink unsweetened green tea throughout the day—aim for at least 3cups each day

7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5- 13 servings total each day.

8. Get a few grams of fish oil each day, either through fish and/or supplements

9. Do not skip a meal with the intention of “saving Calories”

10. Record what you eat and drink---self-monitoring is crucial to success

11. Do not have an all or nothing attitude towards food---if you can get 90% of your intake to meet the guidelines listed above, you’ll succeed.

12. Eat smaller meals throughout the day; never skip a meal to “save calories”, as this will likely lead to overeating.