Triumph over the "calorie creep," you virtually should know precisely what's going into your frame every day. You can keep a meals magazine, or you could do what I do: calculate what you want each day, wreck it down into day by day food, and devour the same component every day, each meal. I do not have the time or staying power to paintings a gaggle of variety into my eating regimen, so I embrace the simplicity of choosing nutritious ingredients that I like, and ingesting them over and over. Increase Your Cardio If you recognize that your daily caloric goal is ideal and you have surely no calorie creep, you then should growth your cardio. You can add any other day if feasible (I do not endorse more than 4 days in line with week if you're also weight training), or add time to each day (I like to add 10 minutes to each consultation and see how my frame responds). The concept is to just tip the scales a little bit extra in the course of fat loss and look at the effects. If the primary spherical of more aerobic does not do it, add greater (every other 10 mins to each session, for example), and you'll get there Oh and do HIIT cardio, please.