10 Rules to Losing Fat

  1. Keep a food log & count calories. 
  2. Lower your caloric intake. Calculate what you need to maintain your present weight and reduce that by 500/day. Be aware you will need fewer calories as your weight decreases, and your body will learn to maintain on fewer calories as well, which is why the rest of this list is important.
  3. Count carbs and keep them at no more than 10-15% of your overall caloric intake. One carb = 4.5 calories
  4. Stop drinking sugar water! That means drop the soda, sweet tea, Monsters, Red Bulls and any other drink that is primarily sugar and water.
  5. Stop drinking alcohol. Alcohol inhibits the liver’s ability to convert fat to blood glucose.
  6. Lose the starch and bread. No pasta, no potatoes, no tortillas, no sandwiches with bread. Substitute lettuce wraps for bread/tortillas.
  7. Track your activity, and increase it. Various devices will do this: your phone, Fit Bit, Apple or Samsung watches etc.
  8. Exercise 30 minutes per day 5-6 days per week. Run, brisk walk, swim, karate’, bike riding, weightlifting etc.
  9. Practice intermittent fasting. Stop eating at sundown, or no later than 8pm. Don’t eat anything (NOTHING) until at least 13 hours have passed. Vary between this and 16, 18, up to 20 hours of fasting.
  10. NO CHEAT DAYS. One cheat day can easily destroy an entire week’s worth of work.