Steps 6 to 10 for Better Nutrition for Fat Loss

Ok, so hope you were able to read the Nutritional steps I gave you yesterday and started implementing them. This system has been proven to work for thousands of people but I know it can be difficult to change your daily eating patterns. Below are some steps that continue on from the previous and will help you achieve some of the previous steps.

6) Eliminate Calorie containing drinks except for workout nutrition

Eliminate all fruit juice, soda and other sugar containing drinks including fruit juice. Some people believe that fruit juices are a healthy alternative to soda but really they offer very little in nutritional value and should not replace fruits and vegetables. Really you should be eating most of calories from regular food and your two main drinks should be only Water and Green Tea.

How much water? At least Two Litres a day or more is a good guideline.

7) Eat whole foods instead of supplements as much as possible.

Most of the food that you eat should come from whole food that follow the 9 other habits listed here. There are times when liquid nutrition or bars are very useful( a really busy day, post workout nutrition or when travelling) , but most of your eating plan should be whole foods. Skip the multi-vitamin and eat your fruits and veggies!

8) Plan to break the rules 15% of the time.

You don't have to be perfect and it will actually help you stay on track better and keep your metabolism up. So what does 15% mean? Well if your eating 5 times per day for 7 days per week that is 35 meals that you will be having. Since 15% of 35 is about 5 meals or imperfect meals per week. So you can eat what you like during those five meals and can include "junk food" or you can count it as a missed meal! Or in other words, if you break 1 of the 10 rules that counts a s one of your 15%. So if I were you I wouldn't miss a cheat meal by missing one of the rules. I want to go out and enjoy my brownie one of my imperfect meals. Remember they are meals and not days or day. Don't just take an entire day off as that can quickly set you back on your fitness and body fat reduction goals!

9) Prepare all your meals in advance by planning ahead

Know that for most people they have heard of what a carbs is or protein or good fat/bad fat is. They know which foods are good and bad. The hardest part is time management and trying to keep to the previous 8 rules consistently. So it's not necessarily about the food but making sure you have the right foods on hand when you need them.

You need to come up with food preparation strategies in order to be sure your getting your meals in and following the steps. If that means cooking a bunch of meals on Sunday night and freezing them in Ziploc bags so you can just take them and go. Or getting up 30 min earlier to prepare all the meals for the day; or getting someone else to do it for you by paying them or being really nice to them. The key point is that you need to plan ahead so that you can achieve your fat loss goals.

10) Eat a wide variety of good food

Each one of us tend to eat the same things ie: same cereal, same drinks, same fruits etc. which tends to be boring but works. For a while you can eat the same things each day while trying to get the new habits in place but be sure to spice it up a bit and include a variety of foods. Mix up your fruits and veggies and rotate you protein sources.


Well, there you have it. Ten steps that will be sure to get you to the fitness goals that you are looking for. Be sure to take action and get going today!!! Don't procrastinate and get support from your loved ones by telling them what you want to do. Make yourself accountable by telling your friends what your doing and what your specific fat loss goals are. You are to be sure to get to where you want to go quicker with more of a sense of urgency