Consume less ... get rid of fat?!? Here's the other stuff that can be done so you can get leaner.

1. Increase Protein. Carbs, protein and fat - are equal in their efficiency for being kept as body fat, but protein exerts a larger metabolic exploding effect than carbs or dietary fat. As calories drop, protein saves muscle which helps keep the metabolism elevated. Target for 1.2 grams per pound of bodyweight daily.

2. Do not diet to extremes. Dropping calories by 15-20% each day will virtually completely burn fat while larger reduction in calories will burn a big chunk of muscle tissue and fat. Muscle controls the metabolism – calorie burning. In case you’re at this time eating 3000 calories, reduce to 2400-2550, but accomplish that in response to intelligent guidelines like those per The Living Health Weight Loss Audio.

3. Play with Carbs. Carbs helpmaintainmetabolic boosting muscle yet they could increase the chance of fat storage. Following a personalized low carb diet - boosting your carbohydrateintake is probably the most effective ways to jump start your

metabolism and also to burn stubborn fat without delay (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. Whenever you eat, the metabolism increases, and over a 6-10 week period, that rise can result into another 2-3 pounds of fat loss.

5. Go Backward. One explanation fat loss comes to a halt; the body downgrades its metabolism to satisfy its deteriorating intake of calories. The solution: progressively 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. Get Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which often increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Injecting your chicken dishes with red is perhaps a small 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. When you eat less and that stubborn fat!

to dump body fat, a great deal of times the metabolism adapts and burns quite a bit fewer calories. A method so you can get around 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 within salmon, trout and sardines may promote speedier fat loss. One study exposed dieters who ate fish every day lost more weight than those who 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 concentrate on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night plus your goal is to build muscle mass, you’ll need the carbs to stock up 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. Overindulgence cardio slows the metabolism, promotes a loss in muscle and also can lower testosterone levels. For real results, follow 4-6 sessions a week, 30 – 45 minutes at a clip and maintain an increased 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 sometimes supports muscle retention while dieting. For best results use newly picked raw garlic with your salads or in your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a test. (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 which could stifle the metabolic rate. The most effective 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 develop muscle density.

13. Fat? YesFat! To tear up, you should eat fewer carbs, but sometimes - 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 main reason? Dietary fat can make the body more practical in using and burning fat - as 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 starvation. Guess what? It can 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 way to prevent a drop; smaller, more regular foods.

15. Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown boost calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In increasing fat loss, every 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, nevertheless it’s one of the largely disregarded tips in shedding fat. Dieters who note 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 usually a day-to-day development.