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Last Updated on January 7, 2021
Prevent Food Allergies
You could have low levels of body fat and still sport a bloated stomach. That’s because inflammation in your digestive tract, as the result of a food allergy, is making it swell. Wheat gluten, soy, and dairy are common allergens, and even if you haven’t noticed a problem with them, minor amounts could still be doing you harm.
Avoid these foods most of the time and see an allergist for a food sensitivity test to know for sure. At the very least, cut these foods out for a few weeks and see how you feel. Typically, if you’re sensitive to a food, you’ll notice less gas, bloating, and fatigue after a few days of being free of it.
Keep The Protein Coming
You need more muscle to increase your metabolism and burn off the fat that covers your six-pack. On the nutrition front, this means eating protein regularly. Because the body has no way to store protein, it needs a regular supply to keep your muscles well stocked. Eating small but frequent meals has always kept me more muscular. The protocol that’s worked best for 90% of my clients is to have five whole-food meals and one protein shake per day. If your diet calls for 200 grams of protein in a day (a good goal for a 200-pound man), I advise consuming five to six meals with 30–50 grams of protein in each.
Stop Cutting Calories
The very act of eating less causes a stress response in the body that jacks up cortisol, a hormone that stimulates hunger and signals fat storage. A 2010 study published in Psychosomatic Medicine found that women who cut calories to lose weight experienced an increase in cortisol, even over another group who simply tracked their calories but didn’t reduce them. So how do you lose fat? Of course calories have to be reduced, but it’s how you perceive the cut that matters. Focus on eating better without restricting your overall consumption. Don’t starve!
Protect Your Home
When you’re at work or someone else’s house, it’s not always possible to eat right. But when you’re in your own crib, there’s no excuse for not having total control. You can’t fight temptation 24/7, so remove all the processed junk food from your refrigerator and cabinets.
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