10 Meal Planning Tips: what to eat, how to exercise

By Dr. Chris Mohr
Meal plans 101

1. Drink tea:
Research suggests that those who drink tea (black, green, or white, as long as it's from real tea vs. herbal tea) have lower BMI’s and have less body fat.

2. Eat cayenne pepper.
A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin (the active ingredient in cayenne) increased fat oxidation.

3. Eat hot peppers
they may increase thermogenesis.

4. Decrease/eliminate simple carbs.
By increasing insulin levels, they provide a very favorable environment for gaining fat.

5. Eat more fruits:
Studies at Penn State University that increasing fruit intake helps facilitate weight loss.

6. Eat more veggies.
They fill you up, without providing many calories. Just avoid the high fat/high calorie dressings.

7. Lift weights.
Build more muscle, burn more calories. 'nough said.

8. Cut down rest time between sets.
This will keep your heart rate elevated causing an increase in calories burned.

9. Do intervals.
No more strolls through the park. A study presented at the Experimental Biology Conference showed maximum fat utilization occurred at peak intensities (e.g., not during your normal step aerobics classes).

10. Eat more protein.
Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism, through something called the thermic effect of food.