5 | TAKE HEALTHY FATS
Healthy fats are beneficial to dieters, whether the fats come in supplement or whole-food form. Supplements include essential fatty acids from fish oil or flaxseed oil. Take two to four grams (g) of fish oil or a tablespoon or two of flaxseed oil daily. For whole-food sources, rely on avocados; nuts and seeds; fatty fish, such as salmon; and healthy oils, such as olive and canola.
6 | EAT MULTIPLE MEALS A DAY
Each time you consume a meal, your metabolic rate rises as your body processes the food. The more meals you eat daily, the higher your total metabolic rate. This method of eating also provides your body with an influx of energy and nutrients, helping to keep your body chemistry stabilized until the next meal so that it doesn’t tear down muscle mass to produce needed nutrients. Strive for six or more meals a day spread two or three hours apart.
7 | CONSUME FEWER CALORIES AT EACH MEAL
If you’re eating more meals, you must reduce the number of calories consumed at each one to prevent taking in more calories than before you started your diet. Strive for fewer total calories than you need for maintenance to encourage your body to tap into bodyfat stores for energy. See #3 on taking simmondsin to blunt your appetite.
8 | AVOID EXCESSIVELY LOW-CALORIE DIETS
How low should you go? The conventional wisdom is to reduce total caloric intake by about 20%. If you eat 3,000 calories per day for bodyweight maintenance, then don’t take your diet below 2,400 calories. When calories are too low, your body breaks down muscle mass, slowing your metabolism.
9 | REDUCE CALORIES THROUGHOUT THE DAY
One of the best strategies for ramping up bodyfat burning is to reduce the number of calories consumed at each meal. For example, on a 2,400-caloriesper- day diet, consider this caloric strategy for successive meals, beginning with breakfast: 600, 500, 400, 300, 400, 200. (The bump up in calories for the fifth meal is to allow a little more food at dinner.)
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