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Enrich your exercise program
Is the training you have been doing boring? Change the type of exercise, the program or the intensity. Try 20-30 minutes training with high intensity, alternating with 30-45 minutes of normal intensity. You can apply this to cycling or walking outside. Make kickboxing, then mountain biking in replacing the aerobic exercises. The combinations are endless. Do not limit yourself.
Sprint
Replace 1 or 2 aerobic training sessions with sprint. Run a level road or a hill or even on the track if you have access, instead of the traditional aerobic exercise. Beware that before you try this form of exercise you need to be in good shape and have the approval of a doctor.
Eat light at night
Make your program so that the last meal of the day is 3 hours before sleep. If you eat something at night, keep the calories low; choose something light with more protein and carbohydrates rich in fiber with little fat.
Reduce carbohydrates gradually during the day
Do not eat starch carbohydrates after 3pm.
Reduce the consumption of carbohydrates
Keep carbohydrates low, approximately 25-30% of your total calories for 3 days (increase protein and good fats for compensation). At the 4th day consume high amount of carbohydrates.
Try to remove whole grain products from your diet
Some people have sensitivity to gluten contained in whole grain products, causing inflation by making weight loss difficult. Remove some starch foods from your diet and increase fat free protein and vegetables then you may as well increase the weight loss.
Experiment by removing milk from your diet
Some people have lactose intolerance or are allergic to milk and not know it. Try to remove them from your daily diet and see the effect on your weight loss attempts.
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