2. EAT BEFORE BED
While you sleep, your body is essentially in a fasting state and is stripping amino acids from your muscles to fuel your brain in the absence of food. And since any muscle loss is going to negatively affect your metabolism, so too will it hamper your fat-loss efforts.
WHY IT WORKS: Eating right before bedtime means that aminos will be taken from that meal, not your muscles. However, we don’t recommend scarfing down carbs — only protein and/or fat. Some good options are cottage cheese, Greek yogurt, natural peanut butter, nuts, flaxseed oil and casein protein powder — all slow- digesting, high-protein sources. Research has shown that casein also can help to encourage fat burning at night.
DO THIS: Eat either 8 ounces of low- fat cottage cheese, 1 tablespoon of natural peanut butter or one scoop of casein protein powder.
3. SLOW CARBS PREWORKOUT
Many people still opt for fast carbs before training, thinking it will provide a jolt of energy. Maybe it will, but it won’t help you burn fat like slow-digesting, low-glycemic carbs.
WHY IT WORKS: One study performed at the National Taiwan College of Physical Education found that athletes consuming a preworkout meal of slow-digesting carbs and protein burned more fat during exercise and were able to train longer before reaching exhaustion than those not eating the slow carbs.
DO THIS: Within 30 minutes before training, consume 20 to 40 grams of low-glycemic carbs such as whole-wheat bread, oatmeal, fruit or sweet potatoes in addition to 20 g of whey protein.