Follow these 10 simple rules and watch your gut disappear…
1. Eat every 2-3 hours – Aim for 5-6 smaller meals per day. For example – breakfast, snack, lunch, snack, dinner, snack (dessert). Eating regular, smaller meals will help speed up your metabolism and stop binge eating.
2. Focus on eating natural, unprocessed, whole foods – Eliminate pre-packaged foods, fried foods, lollies, pastries, chips, etc. These will not help you lose your gut or benefit your health.
3. Fill up on vegetables – Aim to eat a big serve of vegetables with at least 3-4 meals throughout the day.
4. Eat fruit several times per day – Aim for 2-5 servings of fruit per day. You should be having at least some vegetables or fruit at every meal.
5. Eat a source of protein at every meal (including snacks) – Includes fish, lean red meat, skin-free chicken & turkey breast, legumes, unsalted nuts & seeds, eggs, low fat dairy and protein supplements.
6. Limit starchy carbohydrates to one serve per day – Ideally this meal will be your post workout meal. This includes bread, rice, pasta, cereal, potato, etc. This means at most meals you will need to fill up primarily on vegetables, fruits and lean protein sources.
7. Include good fat in your diet – Add extra virgin olive oil to your salads, take fish oil, eat nuts & seeds, eat avocado, add flaxseed oil to shakes, etc. 
8. Limit calorie containing drinks – This includes soft drink, fruit juice, cordial, flavoured milk, etc. Almost all of your fluid intake should be water (aim for at least 2 litres per day). Green tea is also healthy for fat loss. You can have a few beers (or other alcohol) a couple of times per week, just don’t go overboard.
9. Plan & prepare your food in advance – Plan your shopping list and then cook more food than you need and store it in containers so you can eat it when you don’t have time to cook.
10. Follow the 90% rule – Following the above rules 100% of the time is virtually impossible, so try for 90% success, and then if you cheat 10% you’ll still get amazing results. 6 meals per day = 4 cheat meals per week.
Start by trying to follow one new rule each day and before you know it the fat will be melting away from your gut!
