Whether you just want to lose some of that excess holiday weight, or you’re planning on entering a fitness contest and need to drop those last couple of pounds, the more methods you employ, the faster you’ll get to where you want to be. If you only have one or two tactics in your arsenal, you may eventually reach your goal, but the battle will be long and uphill. So take advantage of our list of 5 simple, time-tested ways to shed more fat in less time.

1. Eat five to six small meals a day

This will keep your digestion running efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns calories quicker.

Eating one or two larger meals each day can cause metabolism to slow down. If your body’s not presented with food often, it doesn’t utilize it as quickly.

Skipping meals completely will cause your body to go into defense mode and hold onto stored fat. Because your body now becomes unsure when it’s going to get its next meal, it will conserve stored fat for future calorie needs.

Each meal should consist of protein (for muscle building), low to moderate carbohydrates (to provide energy), and some healthy fat (for energy and organ protection).

Foods like turkey, chicken, fish, eggs and milk are good sources of protein. For carbohydrates, eat quality complex sources like whole grains, vegetables, beans, and occasional fruit. Added fats should be kept to a minimum and they should come from sources like fish oil, olive oil, nuts and seeds.

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