Just cut out soda and things like beer, candy and junk food, replace it with nuts, juice, fruit, you can try juicing fruits and veggie's together that's a great way to get every drip of nutrients from the fruit/vegetable, low fat yogurts, make sure to eat plenty of protein.
Black coffee with nothing else in it is well known for it's fat burning properties, green tea is pretty healthy and so is white tea another drinks well known for their health benefits and fat burning properties. Make sure to drink plenty of water.
And make sure you meet your bodies daily dietary needs, I recommend the 1,2,3 macronutrient ratio.
1 parts fat
2 parts protein
3 parts carbs
Here is the 1,2,3 macronutrient ratio created by my institution ISSA
The 1-2-3 rule adds up to 6 parts. 1 part fat, 2 parts protein and 3 parts carbohydrates add up to 6 total parts. That is about the number of times per day you should be eating. Small but frequent meals that you might have read about elsewhere.
First, dividing up the number 3,000 in our example by 6 will give you 500 calories per part.
Second, knowing that one part equals 500 calories we can figure out the number of calories for each part based on the 1-2-3 rule-of-thumb.
Fat: 1 part x 500 = 500 calories allotted to fat
Protein: 2 parts x 500 = 1000
calories allotted to protein
Carbs: 3 parts x 500 = 1500 calories allotted to carbs
Note: If you don't know how many calories are in fat, protein and carbs, let me show you really quick so we can continue on with figuring the proper ratios. You'll use this later to keep it handy.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Finally you should begin to notice that if you take the calories allotted to each part and divide that number by the numbers above you get:
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day.
Eggs or oatmeal for breakfast. Apple for a snack. Salad with small-average portion of whatever meat in it or none at all. And tuna packet for a snack. Fish chicken or small about of read meat for dinner with vegetables and small side of healthy carbs. Like sweet potatoes. Cut out bread and unhealthy carbs. This is what my average meals looks like every day except I eat about 8-12 eggs for breakfast with oatmeal and half a head of leattus for a salad and half a chicken breast or 20oz of red meat. I'm into body building and the juice makes me hungry 24/7
If you eat too little, your body protects itself by going into starvation mode. So eat normal, but cut carbs to your daily need. Don't focuss on weight. You workout. Ever measured the evolution of your muscle/fat ratio? If you get more muscle, your weight will not drop. And burning fat means mainly low intensity cardio for lon periods to get into the fat burning cycle.
Cut out/down processed foods and added sugars and replace with whole foods - whole grains, fruits, veggies and lean meats. Make your meals veggie centric rather than meat and carb centric. Avocado is a great addition that helps burn belly fat. Egg whites are also your friend.
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Have you let the candy out of the diet and limited the intake of carbon hydrates?
If you take in too many of those, your body will convert the remainder into fat :o
Also, when you work out, try to be in the heart rate range for "fat burn". Maybe you're building up muscle while losing fat, and muscle weighs heavier :o
On this graph you can see your ideal heart rate for burning fat :D
www.skimojo.com/wp-content/uploads/ski-mojo.jpg
You should focus more on calculating your calories and macros if you are eating very little you are doing it all wrong dieting isn't about starvation that will put your body in emergency mode and not lose fat. Foods that should be staples are most turkey and chicken in general, especially if it is skinless. Turkey and chicken breasts especially. Ground turkey, chicken, beef or pork.
Virtually all forms of fish, even the fattier fishes are very good for you. Whole wheat bread, bagels, rolls, etc. Wholewheat pasta Brown rice Oatmeal Virtually all fruits and vegetables, including beans and dry-roasted nuts. Healthy fats like olive oil (for sauces, dressings & low-temperature cooking) and canola oil (for high-temperature cooking), and Omega-3 rich fish oil. Dairy products like plain yogurt, cheese, cottage cheese, and milk
Eat several small meals throughout the day instead of just 3 big meals. You break down the food easier. Do not eat less and malnourish yourself. That slows your metabolic rate and can make you look more fat. Low amounts of sugars and fats. Your sugars should come from natural fruit. Your fats should come from things like dairy products. Avocados are a great source of healthy fat though. Stay away from processed foods.
Try smoking crack that made me lose about 10 pounds a month till I hit my goal 3 months later since it speeds up metabolism. Reducing calories (no matter the food combo to make those calories) slows down metabolism too so that's why it's usually hard to lose weight without crack to help.
Well just eat three times in a day, do your breakfast, lunch and dinner pay attention to do not eat anything after 20.00 PM. Don't even eat fruits&vegetables, don't eat fast food and don't eat much other foods which includes carbohydrate get more proteins and vitamins.
Always be active, I recommend you to do squat-hop for 200 times in a day ( at morning - night ) and drink at least 8 glass of water in a day it will also help you to burn fats.
Dont eat less food, eat less calories. If you are on a diet, you might have hit the plateau. What works for me to break it is taking a day or two and eat 2400 cal (on a diet I eat about 1500), and I lift a lot more then (lifting boosts your metabolism).
Don't give up! Try eating smaller portions of food I don't know if your doing that already.
Try wheat bread than regular white bread
Drink Plenty of water
Try to include more vegetables in your diet and fruits
Cut on sweets and candy, sodas as much as possible
😊
Avocado, yoghurt & nuts are really good to have for dinner. Basically anything but carbs/sugars is okay.
There is no difference between fat on your stomach and fat anywhere else (except hip and breast fat). So you just need to lose weight.
More activity will do more for your weight loss than trying to figure out what or what not to eat. Just do a few more situps - your tummy will firm up and the fat will burn off.
Create a caloric deficit
Dont eat cookies, sweets, or drink soda, or sugary beverages
Make sure to have a healthy sleep cycle, dont skip breakfast or any meals
You can't target fat loss. you have to lose it everywhere.
You need to burn more calories than you take in.
Don't forget that sometimes our brain generates hunger sensations when actually we are dehydrated. Make sure you are drinking the appropriate daily amount of water for your height and weight.
Acai berries are suppose to, almonds are good and carrots also to keep from eating a lot of calories are things you could try
u Have you considered a low carb diet?
How much green tea do you drink?
Lots of red chillies, it'll surely Burn.
cut sugar
Limes
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