One mistake many dieters make, one that bodybuilders have been avoiding for many years, is to eat a serving a protein before bed. Three or so hours after our final meal of the evening the body again begins to ever so slightly enter a catabolic state where the protein we ate hours back has been used to repair muscle, while the carbohydrates have been stored away for future use. Now we are in a position to eat again, but generally cannot consume carbohydrates as they may lead to fat gains (see tip two). So to offset any potential catabolic effects (the aforementioned degrading of muscle tissue for cell maintenance, which also occurs while we sleep) it is smart practice to consume protein before bed.

When you stay hungry, all the junk you are trying to avoid can get too tempting to resist. To keep yourself from getting too hungry between meals, always keep something with you that you can munch on. It doesn’t always have to be celery or carrot sticks. You can always treat yourself to something delicious that isn’t completely terrible for your diet.


There's a reason you've been hearing so much about cutting meat out of your diet lately. It's not just great for your body, but also a quick way to shed some extra pounds. "Consider swapping a few meat-centric meals each week for ones centered around vegetarian proteins — or give a full-fledged vegetarian diet a try if that's of interest to you," Gorin says. "Research shows eating a vegetarian diet may boost and speed up weight loss, resulting in a loss of up to 10 pounds." Gorin recommends topping a salad or filling a veggie taco with vegetarian protein sources like pulses — which are beans, chickpeas, lentils, and dried peas — to give your weight loss a boost. One study found eating ¾ cup of pulses daily led to a loss of close to a pound over about six weeks, versus people not eating pulses daily.
Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables; the most popular include broccoli, asparagus, green beans etc. Notice I recommend green vegetables which does not include potatoes, tomatoes, corn or peas! Focus on the greens; the sicker you are the more you need! Aim for at least one serving of green vegetables with each food meal. Flavor vegetables with extra virgin olive oil as a large salad, but use less lettuce and more solid greens. Lastly green vegetables do not count as carbs in my book when it comes to low carb dieting calculations. They are mostly fiber and water and will not put you over carb allowances. If you must consume shakes as meal replacements add extra fiber to slow the rate of digestion.

"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
"Only doing abdominal-focused workouts, like crunches, won’t help you banish the bulge. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. HIIT training (high intensity interval training) is a great way to burn fat and get your heart rate up. Squats, burpees and treadmill sprints are all examples to try." https://www.youtube.com/watch?v=eXyOlGTT9QE
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