We are often told "breakfast" is the most important meal of the day; There is some truth to this HOWEVER we need to change how and when we consume breakfast... Let's also replace breakfast with what I like to refer to as "first meal"
First Meal should actually be consumed about 4-5 hours after waking from a full night's rest. The body heavily produces fat-burning hormones during this time, eating or consuming any items other than water will slow the production of these hormones. The body does this to gain energy from fat-storage and conserve muscle mass. This stems from our lineage of ancestors that ate at the end of the day after a long hunt and hours of meal preparation
Daily fasting is fundamental for maintaining healthy weight. It's easy to forget this in the world of instant gratification we live in today
avoid bad Carbs
We're often told to avoid carbs in order to lose weight, but this couldn't be farther from the truth. When you eat clean carbs (brown rice or sweet potatoes for example) your body produces a hormone to breakdown fat as the body turns excess or unhealthy carbs into a sugary-fat in the bloodstream which can cause weight-gain but the body is adequately able to breakdown carbs in healthy quantities so it's all about moderation and making good choices. You need to intake a carbohydrate every couple hours to keep your body burning fat
Sugar is truly the nemesis of a lean physique. Your body converts unneeded carbs & proteins into sugar which then turns into fat so portion control is also important when trying to watch sugar intake and lessen body fat. Try to consume no more than 40g of sugar a day, this includes natural sugars found in fruits
Juicing is a terrible way to lose weight as it floods the body with sugar, this method is often construed as effective because juices are a diarrhetic, which causes immediately water loss and has a debloating effect but ultimately is just triggering weight gain, not to mention recent studies are finding excess amounts of citric acid can cause acne...
avoid bad Choices
It's really important to be mindful of what we put in our body. It's okay to indulge from time to time, but even then try to make the best decision possible...
Processed / fried foods flood us with unhealthy fats, cause inflammation of the gut and hormonal imbalance. Anyone trying to lose weight should completely avoid enriched / bleached flours and pasteurized items (any canned or bottled / all dairy items unless specified as raw are pasteurized)
avoid bad fats
A diet rich in healthy fats is important to keep your body performing it's best to maintain a healthy mass. Almonds, olives, olive oil, avocados and lean meats are great items to incorporate into any weight-loss focused shopping carts
This is an easy one; the body can only process so many calories a day, keeping those calories at a deficit is one of the easiest ways to shed pounds fast. Rule of thumb is deduct 500 calories from your current recommended daily caloric intake and you'll be at a deficit, putting your body in weight-loss mojo, so if your daily recommended intake is 2100, reduce your caloric intake to a maximum of 1600 a day
Unused/atrophied muscles don't look good, let's be honest... You can lose as much weight as you want but if you don't have any muscle to unveil, well - you're gonna look like a frail, saggy, baby bird. Developed muscles are the key to a godly physique as well fully developed muscles will help the breakdown and proper utilization of body fat. Strength training and muscle milking exercises are much more beneficial to weight-loss than any amount of cardio or HIT programs
Even if following all the tips above, it can take a few weeks to start seeing significant results as the body begins to break down unhealthy visceral fat, which is fat that surrounds the organs, prior to breaking down subcutaneous fats found in the skin. Visceral fat is the fat that makes us look expanded & bloated, where as subcutaneous fat is the pinchable / hanging fat and or the type of fat that turns into cellulite in the back of the legs