1. Increase your cardio workouts by adding an extra 2-5 minutes per workout session
2. Add interval training to your workout routine
3. Perform at least 4-6 cardiovascular workout per week
4. Vary the intensity of your workouts
5. Add strength resistance workouts at least 3-4 times a week to your routine to increase your lean body mass and burn more calories at rest. You should breakdown your workouts by focusing on different bodyparts during different days of the week. For example,Monday work legs & arms etc. Try to train each bodypart at least once a week.
6. Modify your diet by cutting out simple carbohydrates after 6 or 7 pm
7. Avoid foods containing lots of salts and sugar especially soda
8. Avoid alcohol
9. Plan your meals ahead of time and avoid going more than 3 hours between meals
10. Eat 5-6 smaller meals spread throughout the day
11. Monitor your weight, body fat percent, and BMI level to determine if there's a
correlation between your diet, weight lose, and fitness levels
12. Keep a training journal and a nutritional journal to record your progress and make adjustments as needed.
13. Set realistic goals and write a detailed plan to achieve your goals
14. Get adequate rest at night and in-between workouts
