Snacks are misunderstood in the weight-loss world – many people don’t realize that snacks can help you lose weight rather than gain it. If consumed in moderation as a way to relieve minor hunger pangs, snacks are a perfect bridge between meals and prevent you from consuming too many calories at your next meal. Choose snacks between 100 and 150 calories. Some or Dr. Smith’s favorites include shrimp cocktail, olives stuffed with blue cheese, an English muffin pizza, or a banana with dark chocolate. Try these shredder snack recipes. 
1. Clean up your diet. Once you find a diet that works for you, stick to it. Researchers at Tufts University followed 160 people on four different weight loss plans and found that the type of diet participants were on didn’t matter as much as the participants’ willingness to stick to their diets. If you’ve been dieting for a while, you might have become a little lax with your food choices and portions, so tighten them up again. To lose those last pesky pounds, stick to unprocessed foods (the kind that don’t come in a box) and choose lean protein, vegetables, fruit, and whole grains. Keeping a food journal will help you track everything you eat and get your calories under control.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
Another strategy to keep your metabolism off-kilter is to take your body on a calorie roller coaster. As you start off the Shred Diet at Week 1, you’ll slowly reduce your calorie intake. This will be a difficult uphill battle — the steep climb of the roller coaster. Luckily, this effort is only short-term; halfway through the diet, around Week 3, you get to bring the calories back. As you glide down the roller coaster’s hill, you can indulge in your favorites like pizza and pasta (in healthy moderation), and your metabolism will run overtime. This roller coaster of calorie consumption is the perfect metabolic recipe for shedding fat. 
I am a 50 year old male and I consider myself to be in pretty good shape. I've been body building for about 3 years and I'm around 13% body fat. I started this workout and could only get through 2 rounds of the cardio after each weight training session. You younger guys and gals might be able to get through it, but it wore my butt out! Hopefully I can get through 3 cardio sessions next week. My goal is to get to 10% body fat within the next 12-16 weeks.

As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.
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I’ve used every single one of these tips to get shredded for my upcoming photo shoot, and they’ve worked wonders. And if they’ve worked wonders for me, they can for you, too. You just have to take action and employ them into your life. If you have any questions, comments, or concerns, be sure to leave them down below—and, as always, I’ll see you guys next time.
Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
Bran muffins sound like a healthy breakfast option—with all that cholesterol-lowering oat bran, right? But the prepackaged ones found at the supermarket aren’t nearly as fresh or healthy as they claim, and they’re almost always oversized, packing in some 300 calories—about the same as a cream-filled doughnut! Many are also loaded with saturated fats butter and oil and contain upwards of 600 grams of sodium. Homemade is key when you’re trying to lose weight, so why not try making your own? While baking definitely does take more time than going to the store, you’ll reap the benefits of all your hard work spent in the kitchen.
In what is perhaps the biggest buzzkill of all time, sex doesn’t quite count as cardio or burn a significant amount of calories: Women burn about 3.6 per minute. "It’s still a good idea," Dr. Seltzer says, citing the activity’s other benefits, like increasing the output of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.
Weight loss doesn't happen in a day. Keep up the good work with sports and your diet, and do simple things to add in more exercise like taking the stairs instead of the elevator. Remember to drink a lot of water (8+) glasses every day and you will definitely see changes. To some extent, weight is genetic, set goals to be healthy and strong, not just thin.
"When we’re lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off."
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