1. Cut back on sugars and starches
When you come back on sugars and starches, instead of burning carbs for energy, your body starts feeding off of stored fat.
2. Eat lean protein, healthy fat and low carbohydrate vegetables
Lean Protein sources include: Chicken, tuna, salmon and eggs.
(This has been shown to boost metabolism by 80 to 100 calories per day.)
Low-carb vegetables sources include: Broccoli, cauliflower, spinach, tomatoes, kale, brussel sprouts, cabbage, cucumber, lettuce and more.
Healthy fat sources include: Olive oil, coconut oil, avocado oil and butter.
Just make sure to keep track of your saturated fat and cholesterol levels.
You can eat 2 to 3 meals a day (if feeling very hungry in the afternoon then add a fourth meal.)
3. Lift weights three or more times per week.
If you are unsure on lifting weights or are new to it you can consult with one of our personal trainers (www.madetoendurefitness.com/fitnesssessions) to set a schedule and create a customized workout plan for you.
By lifting weights, you burn lots of calories and prevent your metabolism from slowing
down.Studies on low-carb diet so that you can even getting a bit of muscle while losing significant amount of body fat.
Cardio is also beneficial such as swimming, cycling, jogging. Hi intensity interval training has been shown to burn fat and gain muscle simultaneously and burns a lot of calories in a short amount of time.
However as intensity increases it may be necessary to add a card re-feed day per week. This is where you practically take a day off of your normal low carb meals and Eat more carbs like oats, quinoa, brown rice, sweet potatoes and potatoes.
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