Eat less ... shed pounds?!? Here's another stuff you can apply so you can get leaner.

1. Increase Protein. Carbs, protein and fat - are alike in their efficiency to be stored as body fat, but protein exerts a bigger metabolic improving effect than carbs or dietary fat. As calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.

2. Don’t diet to extremes. Reducing calories by 15-20% each day will practically completely burn fat while larger reduction in calories will burn a big chunk of muscle tissue and fat. Muscle controls the metabolism – calorie burning. For those who’re currently eating 3000 calories, bring down to 2400-2550, but accomplish that according to intelligent suggestions like those laid out in The Living Health Weight Loss Audio.

3. Play with Carbs. Carbs helpretainmetabolic boosting muscle yet they can trgger off fat storage. Following a modified low carb diet - boosting your carbohydrateintake is certainly one of the simplest ways to jump start your

metabolism and to burn persistent fat rapidly (as outlined in Maximize Your Metabolism as well as Living Health Audio Program.)

4. Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, raises the metabolism. When you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

5. Go Backward. One explanation fat loss comes to a halt; your body slows down its metabolism to compensate its decreasing intake of calories. The solution: progressively increase your calorie intake once every 2-3 weeks. The one day overindulge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that slows down with dieting.

6. Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin that may increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red is perhaps a small benefit or you can actually gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

7. Thyroid Support. Irony of Ironies. If you eat less and remarkable to dump body fat, dozens of times the metabolism adapts and burns a lot fewer calories. One way so you can get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

8. Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids within salmon, trout and sardines may promote quicker fat loss. One study exposed dieters who ate fish each day lost more weight than those who ate fish only once weekly (Am Journ Clin Nutr 70:817-825, 1999)

9. Skip the Late Night Carbs. Carbs eaten before bedtime are more prone to be stored as body fat so concentration on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at nighttime plus your goal is to build muscle mass, you’ll need the carbs to stock up glycogen and support growth.

10. Don’t Be Cardio Crazy! Dramatically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and in many cases can lower testosterone levels. For real results, keep on with 4-6 sessions a week, 30 – 45 minutes with a clip and maintain an increased amount of intensity.

11. Add Garlic To Chicken! Mother Earth’s flavor booster stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic as part of your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a check out. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

12. Detach Cardio From Weight Training. What happens whenever you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu which could stifle the metabolic rate. The top scenario; hit the cardio each day – on an empty stomach – get in just a few meals and return to the gym later in the day to build muscle density.

13. Fat? YesFat! To rip up, you are required to eat fewer carbs, but every now and then - say once a week - you can actually add a little healthy fat, 2-3 tablespoons of olive oil, some beef, walnuts or cashews. The reason? Dietary fat could make the body more effective in using and burning fat - so long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

14. Serotonin Control. Serotonin is a brain chemical that helps controls starvation. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) A way to avoid a drop; smaller, more frequent foods.

15. Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which are shown to increase calorie burning. These special calorie burning compounds help burn an additional 100 or-so calories a day, about equal to a brisk walk. In increasing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

16. Write It Down. This one looks simple, however it’s one of the largely overlooked tips in shedding fat. Dieters who note down what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is really a day-to-day development.