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I get asked at least once a day for a workout or a diet that will help people lose fat. I’m going to admit that I have no degree in nutrition.I have no certificate that says I know what I’m talking about. However, I have personally tried almost every supplement and diet that’s come out in the last 30 years. So I have a degree in experience. I have kept a set of skin-fold calipers in my drawer since 1995, and I weigh myself at least 2 times a day (something I do not recommend. I am just one of those people that really likes information). This obsession made me somewhat of an expert at knowing what things help me stay lean.I love information so I pay close attention out of curiosity. Here are three things I have found that have helped keep me and and everyone that has tried it, lean for the last 20 years!For some of you these are obvious. I follow three simple rules during the week to maintain a fit physique, without being obsessed with my diet or counting calories.

1. Cut BackThe most important thing you can do is to cut back on sugars and starches, also known as simple carbs. These simple carbs are things like candy, juice, soda, white bread, pasta and potatoes. These foods cause your body to secrete excess insulin, and this hormone is what causes you to store fat.

2. Eat More ProteinEat protein with every meal. The most simple sources of protein for me, are ready to drink protein shakes. You can drink pre-made brands or put your favorite protein powder in a shaker bottle to give you a great boost of protein. However, don’t replace all of your protein consumption with liquid.Other good sources of protein are chicken, turkey, fish and lean beef.Consuming protein with every meal will do two important things things:First it helps to build muscle. The more lean muscle you have, the more fat you burn throughout the day, even when you are resting.Second, it keeps you from having an insulin spike. As discussed in the 1st tip, insulin is what causes you to store fat.

3. Just Say No!I know there are lots of commercials that talk about “Milk- it does a body good.”Well, it also makes you fat. There are 13 grams of sugar in one cup of milk. There are also 122 calories in 1 cup of milk.Many times, you put milk on simple carbs like sugary cereal, or with a plate of fresh chocolate chip cookies right out of the oven, which is a double whammy.So, when people ask me how they can lose fat, I tell them these three things. I’m no scientist, but for some reason, these tips work 100% of the time, when followed!

Adam Legas

Adam Legas

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