Eat less ... slim down?!? Here's another stuff that can be done to get leaner.

1. Step up Protein. Carbs, protein and fat - are alike in their efficiency to get saved as body fat, but protein exerts a larger metabolic exploding effect than carbs or dietary fat. When calories drop, protein saves muscle which assists you to keep the metabolism elevated. Intend for 1.2 grams per pound of bodyweight daily.

2. Do not diet to extremes. Dropping calories by 15-20% per day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re at present eating 3000 calories, decrease to 2400-2550, but do so in line with intelligent guidelines like those laid out in The Living Health Weight Loss Audio.

3. Have fun with Carbs. Carbs helpkeepmetabolic boosting muscle yet they can stimulate fat storage. Following a custom-made low carb diet - boosting your carbohydrateintake is considered one of the most effective ways to kick start your

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

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

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

6. Turn Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin that may increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red could be a tiny benefit or you can actually 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 fantastic to dump body fat, several times the metabolism adapts and burns quite a bit fewer calories. A method 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 controlled, the inclusion of omega-3 fatty acids present 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 people that ate fish just once weekly (Am Journ Clin Nutr 70:817-825, 1999)

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

10. Don’t Be Cardio Crazy! Dramatically 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. Overindulgence cardio slows the metabolism, promotes a loss in muscle and in many cases can lower testosterone levels. For real results, keep on with 4-6 sessions weekly, 30 – 45 minutes with a clip and maintain a high level of intensity.

11. Add Garlic To Chicken! Mother Earth’s flavor enhancer 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 fresh raw garlic with your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a evaluate. (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 whenever 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 and also the negative hormonal milieu which could stifle the metabolic rate. The most effective scenario; hit the cardio each day – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density.

13. Dealing withFat! To tear up, it's important to eat fewer carbs, but every so often - say once a week - it is possible to add just a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - provided 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 starvation. Guess what? It might take a nose dive with 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.) A method to avoid a drop; bite-size, more regular meals.

15. Drink Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase 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, all 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, but it’s one of the most overlooked tips in shedding fat. Dieters who write down what they eat, meal by meal, day-to-day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is often a daily course of action.