12 to Get Lean

12 To Get Lean On
Here’s a cut-and-post summary of the 12 lifestyle tips you can put into practice to avoid crash dieting for good. 
1) Never eat carbs by themselves. Always include some form of protein with each meal or snack.
2) Don’t eat carbs before bedtime.Carbs eaten less than three hours before sleep can cause an overnight buildup of body fat.
3) Hydrate.Water is essential for promoting satiety and maintaining metabolism.
4) Limit saturated fat. Opt for fowl and fish when possible, and choose other monounsaturated and polyunsaturated choices such as nuts, olive oil, avocadoes, fish, and peanut butter smoothies, such as the PB&J or Peanut Passion.
5) Supplement with protein powders as an easy and healthy way to meet protein and caloric requirements throughout the day. Adding a protein boost to your favorite smoothie is an easy and tasty way to achieve your protein needs. 
6) Eat a healthy breakfast. A high-protein, healthy-carbohydrate breakfast will help keep you full longer and set the metabolic pace for the day. The Berry Berry smoothie is a great breakfast choice that will leave you satisfied until lunchtime.  
7) Keep taking muscle-building supplements to aid your body’s ability to grow. New muscle forces your body to ramp up caloric expenditure.
8) Increase your training frequency to include six or seven sessions per week. This results in greater cumulative metabolic effect.
9) Halve high-calorie carb portions such as potatoes, rice and pasta, and mix them with low-calorie veggies.
10) Try fiber drinks to help promote satiety and to control insulin. A chocolate Lean-Out with a fiber boost is an excellent choice.
11) Post a recent photo of yourself in your home or office to serve as a gauge for your progress and to keep you motivated.
12) Allow one dine-out meal per week as a reward for your progress. Doing so won’t wreck your waistline. (Muscle & Fitness, May 2007)