[Music] perhaps the most common question that I get is how can I lose fat it could be anywhere on your body and it could be that you haven't started and you have trouble even catalyzing fat loss and I say fat loss instead of weight loss because you want to watch body composition not just the scale or it could be that you've plateaued so you've lost a little bit of weight and now you're stuck and you can't drop there are two changes or things that I recommend focusing on the first is breakfast if you nail breakfast
even if you don't change any of your other meals any other behaviors that is often enough to lose 10 to 20 pounds per month fat and I've seen this thousands of times now the dream breakfast I would say is going to check two boxes number one you're gonna have breakfast within 30 minutes of waking up so you can think of it as 30 within 30 30 grams of protein within 30 minutes waking up and the meal that I would suggest is something like two or three eggs then you have lentils or black beans and then
some type of green vegetable like spinach right you don't have to do that you could just have black beans or something like that Amy's organic a medium Chile this one I use this morning for instance right out of the can plus some eggs and you get two things you get protein which has a high thermic effect of food and will inhibit your appetite somewhat for the rest of the day so you might consume say anywhere from 20 to 30% fewer calories than otherwise you're also consuming a lot of fiber which is going to leave you
feeling full satiated for many hours afterwards this is a really really key component alright so breakfast that's it simple early and also checking the protein and fiber boxes second piece is if you drink coffee tea anything like that instead of using milk and trust me I don't care if it's almond milk or some other type of fancy milk that you think isn't real milk no almost all of those are going to spike insulin and glucose levels use a tablespoon or two of full fat cream instead and then if you want a little bit of flavor
add some cinnamon to that and with that change alone even if you don't handle the breakfast piece I've seen people lose yet again 1015 pounds in a given month so those are two very simple things you can do and overarching that remember fat loss in 99% diet you can't out work your mouth so focus on the food you
