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It’s one thing to train and diet hard to get lean It’s another to keep the weight off long term Here are 10 tips to help you remove your unsightly winter weight and prevent it from returning
1 Eat More ProteinProtein not only helps build muscle but during times of calorie restriction it helps you hang on to the muscle you already have Furthermore protein is highly satiating—a protein-rich meal of meat or eggs will leave you feeling fuller longer than eating an equivalent number of calories from grains Consume 1–15 grams of protein per pound of your body weight daily as recommended in the Men's Fitness Food Pyramid (available in 101 Best Workouts Of All Time)
2 Hit The WeightsRunning for an hour may burn more calories than a one-hour strength workout but weight training causes you to keep burning calories for days after the workout is over Repairing and rebuilding the damaged muscle fibers requires energy—that is the calories you’re consuming which might otherwise be stored around your waist On top of the metabolic effect weight training boosts your natural fat-fighting hormones like testosterone and growth hormone
3 Watch The SnackingLet’s say you’ve finished your diet revealing a new leaner you Now you want to sample just a few of the foods you denied yourself for months—hell you’ve earned it right Unfortunately studies show the average snack portion is nearly 500 calories—that’s the same amount as an average meal Just one extra snack a day can mean 3500 “bonus” calories a week which is enough to make one unwanted pound of body fat Snack smaller and snack wisely
4 Drink WaterResearchers say that much of what we perceive to be hunger is really our bodies telling us they’re thirsty Next time you feel the mid-morning grumble put down 16 ounces of water and wait 15 minutes Chances are the hunger will pass Green tea and black coffee are also good choices as they can boost the metabolism
5 Move Every DayThe leanest people on the planet move around a lot more on a given day than those with average or above-average body fat That means if you work a full-time desk job you likely need more exercise than a one-hour workout three days a week to get and stay lean Stand up and move around—take the stairs instead of the elevator and make your 15-minute coffee break a brisk walk around the block Extra movement no matter how trivial contributes to your overall calorie-burning for the day and adds up over time
6 SleepStudies show sleep-deprived people feel hungrier make poorer food choices and eat more (as much as 300 extra calories a day) Shoot for seven to nine hours of shut-eye per night and try to get to bed earlier instead of sleeping in later
7 Eat BreakfastThe recent trend of intermittent fasting—where breakfast is skipped—certainly works well for some people However there’s no denying that the majority of folks who’ve lost weight and kept it off did so while consuming a healthy breakfast Furthermore studies show that calories “saved” by not eating in the morning are often made up for by greater snacking in the evening
8 Go GreenVegetables and fruit are packed with fiber and studies show that high-fiber meals reduce calorie intake at the next meal They also prevent wild blood sugar fluctuations that can lead to fatigue and hunger pangs Be sure to eat vegetables with every meal except immediately before or after training and consume whole fruits as an energy snack instead of sugary drinks
9 Watch The GrainsThe current Paleo craze has demonized grains which isn’t fair or rooted in solid science Still most people get and stay leaner when they limit their intake This is partly due to grains being readily available and easy to overeatA wise move is to save your grains for just one meal a
