Consume less ... lose fat?!? Here's the other stuff you are able to do so you can get leaner.

1. Increase Protein. Carbs, protein and fat - are the same in their efficiency to be stored as body fat, but protein exerts a superior metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which can help keep the metabolism elevated. Intend for 1.2 grams per pound of bodyweight every day.

2. Don’t diet to extremes. Dropping calories by 15-20% each day will practically completely burn fat while larger reduction in calories will burn a big chunk of muscle tissue and fat. Muscle drives the metabolism – calorie burning. For those who’re presently eating 3000 calories, reduce to 2400-2550, but achieve this based on smart guidelines like those per The Living Health Weight Loss Audio.

3. Have fun with Carbs. Carbs helpmaintainmetabolic boosting muscle yet they can increase the chance of fat storage. Following a personalized low carb diet - boosting your carbohydrateconsumption is certainly one of the best ways to kick start your

metabolism and to burn stubborn fat promptly (as outlined in Maximize Your Metabolism plus the Living Health Audio Program.)

4. Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 tiny meals, raises the metabolism. Every time you eat, the metabolism increases, and over a 6-10 week period, that spread can result into another 2-3 pounds of fat loss.

5. Go Backward. One rationale fat loss comes to a halt; the body slows down its metabolism to fulfill its diminishing intake of calories. The answer: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by bringing back thyroid levels, the calorie burning hormone that declines with dieting.

6. Turn Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red may be a tiny benefit or you possibly can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

7. Thyroid Support. Irony of Ironies. If you eat less and to remove to dump body fat, dozens of times the metabolism adapts and burns a lot fewer calories. A way so you can get round the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

8. Increase fish intake. When calories are under control, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study exposed dieters who ate fish on a daily basis lost more weight than those that ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)

9. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so give attention to lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: when you train late in the dead of night plus your goal is to develop muscle mass, you’ll need the carbs to restock glycogen and support growth.

10. Don’t Be Cardio Crazy! Progressively reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You no doubt know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and in some cases can lower testosterone levels. For real results, follow 4-6 sessions a week, 30 – 45 minutes with a clip and maintain a higher degree of intensity.

11. Add Garlic To Chicken! Mother Earth’s flavor booster stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which often supports muscle retention while dieting. For best results use newly picked raw garlic as part of your salads or on your other meals, but if you cannot handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

12. Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining as well as the negative hormonal milieu that can stifle the metabolic rate. The top scenario; hit the cardio in the morning – on an empty stomach – get in a small amount of meals and return to gym later in the day to build muscle density.

13. Fat? YesFat! To rip up, you must eat fewer carbs, but from time to time - say once a week - you are able to add a small amount of healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make your body more practical in using and burning fat - so long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

14. Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It might take a adversely affect dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent foods.

15. Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which are shown to improve calorie burning. These special calorie burning compounds help burn an additional 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, each calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

16. Write It Down. This one looks simple, nonetheless it’s one of the mainly disregarded tips in shedding fat. Dieters who note down what they eat, meal by meal, daily, not only make better alternatives, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting slim is usually a day by day course of action.