- Eat 1g+ of protein per pound of LEAN body weight. Not eating enough protein typically leads to overeating of carbs and binging on bad foods. (BIGGEST PAIN POINT)
- Limited refined carbohydrates, sugars and seeds oils. Consuming an ultra-processed food diet drives increased caloric intake by 500+ calories and messes up your metabolism.
- Exercise frequently - focus on lifting weights and on high intensity training, like sprints at least 4 days a week.
- Combine protein with other nutritious, satiating foods, like cruciferous vegetables, potatoes, onions, salads, dark greens, apples, berries, etc.
- Control your portions. A good rule of thumb for each meal: 6-8 ounces of protein, 2-6 ounces of vegetables, and 2-4 ounces of starchy carbohydrates and fruits.
- Eat until you are 80% full - so eat until you are no longer hungry, but not stuffed. This is the easiest way to reduce calorie intake.
- Consume salt and electrolytes. Lack of Salt = lack of energy to exercise and increased insulin which leads to more fat storage. It also leads to increased sugar cravings.
- Home cooked > Fast Food. Eliminate seed oils and excessive fat.
- Get 8 hours of sleep. Poor sleep increases insulin resistance and sleep deprivation reduces fat burning and increases muscle breakdown. Poor sleep contributes to over-eating, less muscle and more fat.
- Drink at least 1 gallon of water per day to increase blood oxygen, aid hydration (which reduces cravings) and promote detoxification, which helps with digestion and metabolism.