A fulfilling breakfast is vital to ensure that you don’t snack throughout the day and your calorie consumption is restricted.

Weight loss without diet is possible but not recommended!

However, rather than eating protein bars and low-fat supplements, trying eating natural. This means including eggs, low-fat milk and whole wheat breads in your breakfast.

If you could combine this with some sprouts, you would have created a wholesome, nutritious breakfast.

Carry a fruit that you can munch on the way to the office along with some soaked nuts like walnuts and almonds.

These food items keep-up metabolic rate and provide sufficient nutrition to your muscles without adding to the paunch.

Pack Your Lunch

I started carrying it with me every day back in college.

Of course, it often housed a six-pack of beer—until I decided to compete in the

Purdue bodybuilding championship. (Second place, by the way.)

Once I knew I’d have to don a banana hammock in public (the world’s best motivator), I began to take the contents of my cooler seriously.

And so should you. In fact, this habit should be as much a part of your morning ritual as showering.

Here’s what I recommend packing into your cooler.

  •        An apple (to eat as a morning snack)
  •         Two slices of cheese (to eat with the apple)
  •         A 500- to 600-calorie portion of leftovers (for your lunch)
  •         A premixed protein shake or a pint of milk (for your afternoon snack)

By using this approach, you’ll keep your body well fed and satisfied throughout the day without overeating.

You’ll also provide your body with the nutrients it needs for your workout, no matter what time you exercise.

Just as important, you’ll be much less likely to be tempted by the office candy bowl.

In fact, my personal rule is simple: I don’t eat anything that’s not in the cooler.

Keep Your Fitness Goals on Your Mobile/Memo

To ensure that you eat healthy and remain honest towards fat-neutralizing choices throughout the day, we recommend creating a visual reminder of your fitness goals.

This includes creating a memo of sorts that is splashed on your mobile as you are about to get settled at your desk at work.

This will ensure that the temptation to have endless cups of coffee and those calorie-filled cookies is kept at bay.

Ensure your list of reminder includes:

  •        Taking the stairs as many times possible
  •        Drinking lots of water
  •         Saying ‘NO’ to fizzy drinks
  •         Taking your nutritional supplements/vitamins on time
  •         Taking a small physical break every hour or so
  •         Snacking healthy when the hunger pangs hit hard
  •         Stretching at the desk to keep your muscles relaxed and supple
  •        Recollecting your workout goals at the gym, i.e. weekly goals



Combine a Quick Bout of Cardio & Different Forms of Crunches

You need to invest daily for developing stronger, firmer abdominal muscles.

This means that a bit of cardio exercises should be combined with a few crunches on every weekday. When doing cardio, combine some skipping and stretching with a few push-ups.

This is sufficient to get your metabolic rate up and your abs warmed-up for the crunches.

When crunching, don’t be limited to the basic crunches only.

Try the Twisting and Lateral Ab crunches too. This is vital to exercise the entire range of abdominal muscles, including the Obliques.

Try to do at least 5 sets of crunches of 30-40 crunches every, alternate day.

Skip the Late Shows

You need sleep to unveil your six-pack.

That’s because lack of shut-eye may disrupt the hormones that control your ability to burn fat.

For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin.

Over time, this leads to fat storage around your belly.

To achieve a better night’s sleep, review your goals again 15 minutes before bedtime.

And while you’re at it, write down your plans for the next day’s work schedule, as well as any personal chores you need to accomplish.

This can help prevent you from lying awake worrying about tomorrow, which can cut into quality snooze time.