7 fat-shredding nutrition hacks - no fluff, just facts. https://t.co/6yNy6VxXVr

1. Eat a high protein diet including lots of meat and eggs.

Protein isn't just filling, it preserves muscle in a calorie deficit and burns more calories through digestion. 

Studies show that eggs for breakfast will lead to lower calorie intake and keep you feeling fuller longer.
https://t.co/5JSlXPaFmF

2. Postpone your calories. 

Skip societal norms and just eat when you're hungry. 

Try to reserve about 50% of your calories for evenings as this is where most diets fall down.

3. Reduce your alcohol intake.

Alcohol = empty calories so there's little room for it in your fat loss journey.

It also leads to worse decisions, often pushing you towards food.

But worst of all, it leads to abdominal obesity, ill-health & earlier death
https://t.co/N4EwBaStP7

4. Limit sugar.

High sugar intake equals more belly fat, thanks to surplus calories and its addictive and non-satiating nature. 

Yes, you can indulge occasionally but remember to stick to your calorie deficit.

https://t.co/YHzFDmftKJ

5. Reduce refined carb intake.

Refined grains such as white bread, white pasta & white rice contain less fibre and result in sharper blood sugar and insulin spikes.

This leads to energy crashes and hunger spikes - leading to overconsuming calories.

Replace with complex carbs.

6. Eat high fibre foods.

Fibre is very filling. 

You can eat a huge dinner that will keep you full until the next morning (without consuming a lot of calories) if 50-75% of the plate is fibrous vegetables and the rest is lean protein.

Season well!

7. Track your food intake.

You can follow every tip in the book but if you're not in a *calorie deficit* you will never lose any weight.

You MUST consume fewer calories than your body needs to maintain your weight.

Tracking food intake accurately will help massively.

I recommend MacroFactor for tracking your macros.

It's much better than MyFitnessPal not because of the interface, but because it adjusts its recommendations based on the progress you're making:

https://t.co/YxtU15vUQy

Use my code ROBNBF to try it free for 2 weeks.

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P.S. You can get 6 of my programs, premium courses on fat loss, building muscle, 120 high protein recipes, access all areas of my discord and more when you join my community (currently on sale for just $10)

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I'll provide the plan, motivation, accountability and the answer to every question you have.

I'll steer you away from the common pitfalls and keep you on track.

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Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

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