1. Eat a high-protein breakfast. Skipping breakfast and eating a low-protein diet are two of the most common practices of overweight people. So, don’t DO that if you don’t want to BE that.

Those two habits trigger other eating behaviors and biological processes that, in a nutshell, make your food cravings and weight go up.

The simplest way to pump up your protein is to have one high-quality protein super shake per day, preferably with some mixed berries or greens. Have this shake for breakfast if you normally skip that meal, replace lunch with it, or slam it post-workout

If you’re feeling chefy, turn your protein powder into a healthy dessert stirred into Greek Yogurt

2. Brown bag lunch I think the best thing you could do if you want to lose fat (and save some money), is to skip going out or ordering in for a while, and it doesn't matter if we’re talking about fast food restaurants or higher quality establishments.

Remember when Subway convinced millions of people that eating a loaf of bread stuffed with cheap meat and wilted veggies was healthy?

The thing is, when you go out to eat, it’s damn hard to have any control over the ingredients, and especially the calories. So pack a lunch instead and fill it with single, whole-food ingredients.

Likewise, stay home and make breakfasts and dinners that consist of single, whole-food ingredients as much as possible

3. What's your log jam? People who struggle with their weight and eating, usually have one big thing that’s holding them back. Like one log jam holding back the force of a raging river

You can probably guess what yours is. So adopting a complicated or restrictive diet that doesn’t really address your thing won’t help... especially if that diet is unsustainable. You’ll just end up going back to that thing.

The good news is, that you don’t have to overhaul your life in order to get things moving in the right direction. But you will have to figure out what’s causing you to keep doing it and work on that.

4. Eat a little less. Move a little more. (But neither to the extreme) Energy balance is still the foundation of weight loss (despite what the interwebz gurus may want you to believe) You have to know how much calories you are consuming on average over most days and weeks (some tracking helps), and then cut a little out

And you also need some consistent exercise that includes resistance and cardio to make sure you build and strengthen your muscles and metabolism, so you don't have to eat like a bird, and you can actually enjoy a fun functional life!

But don't cut calories too low too fast and go from no workouts a week to 5 hard workouts a week

Cause "it's better to exercise 3 days a week for 50 weeks of the year instead of 5 days a week for 3 months of the year.

We help you with all of the above and much more to get your best body here at Fitt Life!