RAPID FAT LOSS PROTOCOL

Rapid Fat Loss Protocol that I have clients follow who want faster results in the beginning of a plan.
1. Eat 3 Big meals per day that you enjoy. 5 Days of Lower calories (1000 below maintenance) and 2 days of higher calories (500 below maintenance)
Eat light during the day.
Have a satisfying meal at night.

2. Focus on power foods that fill you up for hours after eating. Here's a hint....POTATOES and SALADS
Being hungry is usually a big problem with fat loss diets period.
A tiny bit of hunger here and there is going to happen. But, it shouldn't be unbearable.
A couple more power foods (I have about 20, but here's a few more).
Berries...carrots...spinach.

3. Hit 10k steps per day - no excuses.
Lift weights 3x per week.
Get 6-8 hours of sleep per night

4. 1 gallon of water per day.
No excuses.

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