<p>quick tips that work and are gonna work</p>
<p>-drink water. lotsa times, that will prevent a meal or snack because you really were thirsty
-sleep. its free. try to get 10-12 hrs a night. drop me a line after a month or two. I will bet my first born your weight is down (provided you aren’t doing stupid **** like eating five big macs a day)
-increase fiber+protein intake. protein has higher TEF than carbs/fats. fiber keeps you satiated
-increase fish oil intake. improves insulin sensitivity, among other things. you know whats a great snack when you are cutting fat? few fish oil pills and some ground flaxseed or something.
-eat your fats. fattest people you will see will remain that way because they are ■■■■■■■■ and will go for low fat or no fat stuff. If you don’t feed your body fat it will jack your triglyceride levels up. Seriously, I am not making this **** up. And no, saturated fats won’t clog your arteries, or whatever. And margarine is way worse than good butter.
-Most people would be better of having a fat intake of at least 30-40% and drastically reducing carbs, esp from sugary stuff. Best to get them from veggies and some starches, or whole grains if you are so inclined
-stay away from anything white…white flour, white salt, white bread, etc.
-no liquid calories. at all. if you are too weak to quit soda, whatever
-no snacking on candy/processed stuff…fruit or fiber is good</p>
<p>just some things off the top of my head.</p>
<p>oh, the scale is a dilemma. people will see they are 20 lbs lighter and get excited. maybe 10 lbs of that was lean tissue. thats terrible. keep pictures, keep BF measurements using calipers or something. You don’t want to lose lean mass. If so, you will lose a fat look and replace it by skinny fat.</p>
<p>generally speaking, gluten free or carbs free or fats free whatever are just fads and have no real relevant impact. well, sorta. Aktins diet is way flawed but if you are somewhat of an athlete (esp. strength ones), there are couple ways that ketosis could be induced with pretty good results (low carb, high fat diet). For the general population its probably not that necessary. Cleaning up your diet is simple enough.</p>
<p>Oh another thing. Don’t fast, don’t go on a ‘cleanse’, don’t go on a juice/cabbage/rutabaga, whatever the current fad diet is. Try not to go under 16x your lbs bodyweight in kcals when starting to cut…14x is as low as you can go without risking serious lean mass loss.</p>