In no order of importance; 1. Cut out calorie containing drinks You can reduce your daily calorie load significantly and also boost your metabolism at the same time if you limit your drinks to water, and green tea… green tea is a known as a metabolism booster. Remember to mix your high sugar juices with 8 parts water. 2. Eat fat to burn fat Fats have anti-inflammatory, analgesic, anti-carcinogenic and anti-catabolic compounds. Try to consume 25-35% of your calorific needs from fats and keep your fats at a ratio of 1:1:1 Polys/Monos/Sats. Avoid trans fats and “hydrogenated” fats. Remember... Polyunsaturated fat (safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds) Monounsaturated fat (olive, canola and peanut oils, avocados) Saturated fat (animal fat) 3. Eat little & often and avoid big meals Eating often will ensure your body is always getting the macronutrients and micronutrients it needs, this will speed up your metabolism and keep you healthy. You should be eating 3-4 small meals per day w/ 2-3 (zone type) snacks. Have your coach look at your past five day meal breakdown & avg. caloric intake and comment on what a small meal is. 4. Never starve yourself If you starve yourself your body will breakdown muscles for fuel and maintenance, less muscle results in less calories burned, your body will go into survival mode to conserve energy supplies (fat), your metabolism will slow down until you cave in mentally, and you end up gaining more fat than you had in the first place. Aim for 500 Kcal deficit each day. Periodization & patience is the key 5. Watch your Carbohydrate intake Try to consume most of your green leavy vegies around training times. Keep your daily carbohydrates mostly from fibrous vegetables and limited whole grain sources. Avoid sugars and starchy carbs like muffins, cakes, and chocolate 6. Visit Crossfit consistently and exercise/play sports regularly Our workouts burn calories (large amounts) - not only during exercise, but also after. More muscle mass means more calories burned, so come a couple more times this month. Get outside and do something! 7. Set realistic goals Setting realistic goals can be a great way to motivate yourself and keep you going during the "hard" times. If you are clearly carrying too much body fat, aiming for 1-2 lb of fat loss per week is a good goal. Realize this doesn't mean your total body mass will necessarily decrease. Expect your muscle mass to increase with corresponding and often higher levels of fat loss. 8. Water & Hydration Dehydration impairs intensity, strength, endurance and stamina. Water helps cleanse the blood of toxins released during the breakdown of fat cells. Keep well hydrated, try to consume at least 4 to 5 litres of water each day 9. Eat protein with every meal and snack Get a good source of protein with each meal and snack. Essential amino acids are needed to maintain and build muscle mass. 10. Keep a bowl of fruit handy. 11. Moderate your alcohol intake. There really isn't much point in having more than 3-4 drinks in any one sitting...now is there?? Go for variety. Serve a salad with dinner. Add beans to chili or soup. If you're ordering pizza on a cheat day, add some veggie and meat toppings. Dip fresh fruit in low-fat yogurt or pudding. Dip raw veggies in low-fat salad dressing. Please comment and send me some of your tips that have worked for you.