Three Simple Rules That Burn Body Fat Without Starving Yourself

     The good news is that you're closer to having the body you want than you may think. I'm going to lay out the fundamental components to getting in shape and finally achieving that ripped physique you've always wanted.

It's been proven time and time again: you can lose weight simply from eating healthy. You don't need the latest and greatest "fad diet" to make it work, either. All you need is to understand the mechanics of what goes into a healthy diet and what makes you actually lose weight.

Yes, there are "guidelines" you should follow - and I'm going to get into those. But the first thing I need to say is The most successful diet isn't a "diet" at all... It's a change in your habits and lifestyle.

So many people drop the ball and lack commitment to a program because they associate "diet" with starvation, deprivation, and in general: pain. When you restructure your habits and lifestyle though, it's a permanent fix. You're not "on a diet"... You reconfigure your nutrition intake and lifestyle to become a healthy person. Now that that's out of the way, let's get into the "meat and potatoes" of a healthy diet (pun intended!).

There are a handful of ground rules that you need to understand - all of which compose a balanced diet that will drop the pounds in as easy of a way as possible - without breaking the bank.

Rule #1: Moderate your calories

Did you know that there's a strong correlation between how many calories you consume and how much you weigh? Most of us don't like to admit just HOW bad we eat, but here's a challenge that may shock you with the results.

For one whole day, write down everything you eat. EVERYTHING. Don't leave anything out. Include everything from the cup of coffee in the morning to the handful of almonds you sneak before bed.

When you want to LOSE weight, you need to consume below your maintenance calorie number each day. In short, you need a calorie deficiency. With a balanced meal plan though, this is easily done. But a calorie deficiency is mandatory for shedding the pounds.

Rule #2: Focus on your Macros

There are three primary "macronutrients" that compose your diet: protein, carbohydrates and fats. For a healthy diet that's conducive to weight loss, you need to restructure how much of each one you're likely getting right now.

To lose weight, you'll want protein to compose most of your diet, accounting for up to 50% of the nutrients you consume. Typically, each day you want to consume 1 gram of protein for each pound of your goal weight. So if you're a 190 pounds and your goal weight is to be 180, then each day you want to try to shoot for 180 grams of protein.

Here's the thing with protein though: most of your protein will come from meats and fish. If you're trying to cram all your protein in on a diet like this, then you're not eating small, starvation-like quantities of food. That's the best thing with this kind of food structure: you're never crazy hungry because protein leaves you feeling full and satisfied.

Next is carbohydrates (carbs, for short). Typically you'll want between 30% and 40% of your diet to be carbs. There are tons of "low carb" diets out there, but in reality you don't need to cut them out entirely. Simply limit your intake of carbs and you'll be fine.

Finally, the remaining 10-20% of your diet should be fats. Now, there are good and bad fats. Trans Fat, for example, is one you want to steer completely clear from. It's harmful and damaging to your body - to say the least.

The fats you'll want to focus on are called "Monounsaturated fats" and "Polyunsaturated fats". Those are the good fats, which have a whole slew of healthy benefits. One of those benefits is that they can promote weight loss, which is why you want to try to work them into most of your meals (if not all of your meals).

You'll find these "good fats" in foods such as nuts and seeds, oils (like olive oil and macadamia oil), olives, peanut better and salmon. Keeping track of all this can be tough, so that's why I'd recommend using an online calorie counter to keep track of everything. When you do, you'll even see the exact percentage of your food intake in regards to your macros, making keeping track of your diet simple!

Rule #3: Don't go more than 4 hours without eating a meal

This is perhaps the biggest one, and one that leads to the biggest failure with diets. Most people think they need to eat LESS on a diet, so they don't eat at all. That, or they wait a long time between meals thinking they're not eating so they'll lose weight.

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