Most diets don’t work for long-term fat loss. They’re concerned with reducing weight rather than burning excess body fat. They strip off vital muscle, the body’s major fat-burning component. When you remain at a particular bodyfat level for a long period, your body recognizes that as your fat set point. Substantial time is required to lower your fat set point for permanent changes.

The body tissue you have today was built almost entirely from the foods you have eaten over the past six months. Make a commitment to renew your body composition.

Avoid excess fats and carbohydrates. The big bonus here is that after a few weeks, your tastes and habits will change. Fats, sugar, and salt become less interesting.


For an intense fat-burning regime, try the following tricks.


  1. With pad and pencil, list everything you eat.
  2. Cut fat and salt intake radically.
  3. Consider training in the morning—this raises the metabolic rate throughout the day. It means more fat burning and more energy.
  4. Drink one to two liters of water during the day.
  5. Don’t scrutinize. Permanent changes take time. Test and record your body-fat level every two months. If you use a scale, weigh only once a week. After an initial drop in weight, plan to lose a half to one pound per week steadily—a realistic goal.
  6. Get adequate fiber each and every day.
  7. Have your larger meals early in the day, making dinner the lowest-calorie meal.
  8. After reaching your goal, continue your diet to establish a new fat set point.
  9. Remember, protein is king. To ensure consistent intake for muscle adaptation and weight control, a protein powder should be on your shopping list along with the eggs and apples.
  10. Always plan a disciplined low-calorie day following any unusually high-calorie days. Enjoy an extended workout and the subsequent high blood-sugar pump.

DROP FAT THE DRAPER WAY: Build muscle, gain strength, energy, enthusiasm, creativity, ability, longevity, and self-esteem. – FLEX