Shoot to drink a gallon every day. If you can, keep your meals small and consistent throughout the day say, every 3 hours for a total of meals a day to ward off hunger. If you think about it, a beer or a glass of wine has over calories. Always be cognizant of liquid calories. One to two cups of coffee is fine, but an entire pot is not! Neither are all the added sweeteners and milks. Try to drink coffee black; or, flavor with a bit of agave or infuse coffee beans with vanilla.
You can also mix it up by having cups of green tea, unsweetened and preferably caffeine-free. Or, make your own protein balls, bites, and bars. Make sure every meal you eat has a vegetable in it. Sneak spinach in your morning omelet. Keep pre-cut veggie sticks in your fridge at work.
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Do everything you can to get more in your diet since very few Americans get the recommended amount each day. Likewise, use olive oil or coconut oil instead of butter; and if you must have cheese, stick with hard cheeses versus soft. Protein sources: chicken, eggs, lean, ground turkey, all-natural chicken sausage, shrimp, tilapia, salmon, tuna, lean cuts of steak, whey protein powder, tofu, hemp protein, pea protein. Recommendation: Eat at every meal. Complex Carb sources: sweet potato, brown rice, quinoa, whole-grain pasta, wild rice, oats, Ezekiel bread.
Recommendation: servings a day.
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Healthy Fat sources: avocado, almonds, cashews, pecans, coconut oil, olives, nut butters, hummus. Recommendation: 2 servings a day. Vegetable sources: Feel free to eat whatever veggies you like! But some of the best for weight loss are kale, spinach, watercress, chard, and beet greens. Low-sugar Fruit sources: Avocado, tomatoes, eggplant, raspberries, strawberries, and blackberries, and watermelon.
Recommendation: 2 servings of fresh fruit a day.
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Stay away from dried fruits because of their high sugar content. Complex carbs should be about the size of your palm.
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Healthy fats should be about 2 tablespoons per serving the size of a golf ball. Veggies should be two handfuls. Meal 2: Kale, black cherry, whey protein, and almond milk smoothie; one cup green tea.
Meal 4: Apple and whey protein shake post-workout, usually. Meal 5: Salmon with lemon and garlic asparagus; large dark, leafy green salad with oil and vinegar; one cup green tea.
Sleep is extremely important for losing body fat—especially your love handles, Lowe says. Stop wasting your time with those useless methods.
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