You'd be amazed at the effects even small dietary changes can have on burning fat. If these changes seem to be too much all at once, just do the best you can. The benefits of incremental changes will add up over time faster than you think.
1. Stay hydrated. It is best to drink beverages without caffeine, calories, or chemicals. In other words, try to cut back on coffee, caffeinated tea, and soda. Instead, drink at least eight 8 oz. glasses of water or green tea every day.
2. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs by making you feel full and satisfied longer. It also helps control insulin and blood sugar levels, which tend to promote fat storage when elevated. You should reach the recommended daily fiber allotment by eating 1 serving of fruit and vegetable at each meal.
3. Eat lean protein at every meal. Examples include lean beef, chicken and turkey breasts, salmon, and low-fat cottage dairy products. This will also help control insulin levels and satisfy hunger pangs.
4. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate blood sugar and give your metabolism a boost. A higher metabolism means more calories burned.
5. Eat healthy fats, but limit your daily fat intake to 30% of your overall calorie consumption. Healthy fats are great antioxidants, and also help with brain function and many other essentials processes that take place in the body on a daily basis. Sources of healthy fat include olive oil, walnuts, almonds, and other foods high in Omega-3s.
6. Review food labels. Avoid foods packed with excess sugar, calories, or trans-fats. If any of the following ingredients are near the top of the ingredients list, try to avoid consuming the product: sugar, high fructose corn syrup, and hydrogenated or partially hydrogenated vegetable oil. Instead, look for foods that are natural and not processed.
7. Last, but not least, keep a food diary if you are serious about incorporating healthful changes to your diet. You will probably be amazed at what you consume. You will be afforded the opportunity to analyze and evaluate your eating habits and make any necessary changes to help on your quest to burn fat and become lean.
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