Eat 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.
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!