10 Rules from Bob Harper to Lose Weight Fast

 

Drink a Large Glass of Water Before Every Meal Water helps you feel full and can prevent overeating.

 

Don't Drink Your Calories Avoid sugary drinks and opt for water, tea, or black coffee instead.

 

Eat Protein at Every Meal Protein helps build muscle and keeps you feeling full longer.

 

Slash Your Intake of Refined Flours and Grains Choose whole grains like brown rice, quinoa, and whole wheat bread over refined options.

 

Eat 30-50 Grams of Fiber Every Day Fiber aids digestion and helps you feel full.

 

No Carbs After Lunch Focus on lean proteins and vegetables in the afternoon and evening.

 

Learn to Read Food Labels Be mindful of what you're eating by checking for hidden sugars, unhealthy fats, and excessive calories.

 

Plan One Splurge Meal a Week Allow yourself one cheat meal to satisfy cravings and prevent bingeing.

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