Tips & Rules Even if you’ve committed to crushing your daily workouts you may still be having trouble shedding some weight. This is most likely for one of two reasons: 1) Eating too much. Some people overestimate how many calories they are actually burning during their workouts and daily life. The result is eating more calories than necessary. 2) Eating too little. If your body isn’t getting enough nutrients, it thinks its starving and starts storing fat. Before you begin with one of my meal plans,Here are some basic things you should always be doing. 1) Hydrate – with water. No soda, no juices, no artificially sweetened water flavouring. The only thing that counts is (you guessed it!) water. You can drink tea and coffee, but ditch the sweetener unless it is stevia. Milk or milk alternatives are OK, but no cream. 2) Small, Frequent Meals. Our metabolisms work most effectively when we eat 5 – 6 small meals per day. Small meals is key. You want to keep your meals between 300-500 calories. 3) Love Lean. My meal plan is packed with lean and clean cuts of meat. You’ll want to stick to lean eating if you want to see the pounds melt away. 4) Don’t Fear Carbs. Carbs have got a bad rap, but you need them if you want to be able to function, let alone work out. Just steer clear of refined carbohydrates. I want you to enjoy your carbs in the form of whole grains, fruits and vegetables. 5) Royalty Rule. You’ve probably heard it before: Eat like a King at breakfast, a Prince at lunch and a pauper at dinner. While I want you eating more frequently than 3 times a day, I do want you to adopt the basic principle of the Royalty Rule: Eat your higher calorie, higher carb meals earlier in the day, and eat light at night. After all, you don’t need as much energy in the evening. And you dont need lots of food sitting in your stomach while you sleep. 6) Flavour Fat. Healthy fats, of course. Avocado, unroasted nuts, fish oils, are all foods that are higher in fat, but they’re also good for you. Avoid cream, butter and deep fried foods. 7) Sip Alcohol Sparingly. There is nothing wrong with enjoying an alcoholic beverage or two occasionally, and in moderation. However, for the duration of the challenge, put a cork in it. Save your calories for nutritionally dense sustenance. Besides alcohol slows down your metabolism. 8) Sleep Well. Poor sleep leads to poor food choices, and I want you to get a good night sleep every night. Aim for 8 hours, and remember, every hour of sleep you get before midnight is worth 2 after.