Michael Masterson was 19 pounds over his ideal weight at the beginning of the year. One reason was because he’d developed a dangerous habit. He was snacking on high-sugar, high-carb foods late at night.

How on earth did I get Michael to stop eating Ben and Jerry’s? It was easier than you might think. I simply gave him the solutions to three common mistakes he was making. If you have cravings for bad-for-you foods, these solutions can work for you, too.

Mistake #1: Not eating enough during the day. Michael tends to get caught up in what he loves: working. And sometimes, that makes him forget to eat.

Solution #1: Eat every 3 hours. I gave Michael a tub of whey protein powder. Using it to make a protein shake is easy, quick, and keeps your body burning fat by not allowing your metabolism to slow down. At the same time, it provides the body with muscle-building nutrients. Michael started drinking one protein shake between breakfast and lunch, and another one immediately after his afternoon workout. Eating more frequently kept his appetite down, so he was able to cut the size of his food portions. Plus, he stopped being hungry and wanting to stuff his face late at night!

Mistake #2: Eating a light lunch and a heavy dinner.

Solution #2: Eat your main meal in the middle of the day. Michael was making a classic mistake – eating a light salad for lunch and a heavy high-carbohydrate dinner. I simply told him to swap the two. Because your metabolism slows down at night, eating a starchy dinner can make you store more fat.

Mistake #3: Eating processed, high-glycemic carbohydrates. Michael’s main meals almost always included pasta, white rice, or mashed potatoes.

Solution #3: Improve the quality of your carbohydrate choices. I had him replace those carbs with low-glycemic carbs like sprouted bread, sweet potatoes, or brown rice. Low-glycemic carbs have a slower absorption rate, making you feel satisfied for longer periods of time. Plus, they don’t spike up insulin levels – so your body stays in fat-burning mode.

Mistake #4: Eating Ben and Jerry’s late at night.

Solution #4: Find a healthy replacement dessert. I turned Michael on to an awesomely rich chocolate mint protein shake to satisfy his sweet tooth. It tastes so good, it almost makes him feel like he’s being bad.

With these few dietary changes, we knocked off about 30 grams of fat and about 800 calories from his daily meals. As a result, he started burning off fat all over his body.

And these changes didn’t make Michael feel deprived one bit. In fact, he tells me he’s more energetic (without the need for caffeine!), more productive, and feels more than satisfied. More important, his belly is vanishing right before his eyes!

You can implement these changes, too – and burn fat and feel better at the same time.

[Ed. Note: If you’re looking to see results like Michael’s, Coach Yari can help. She’s offering a special online training program for people who can’t make it to her gym. Learn how to burn up to 37 pounds of fat in 6 weeks right here.

Of course, working out isn’t the only key to getting fit. Get healthy recipe ideas, the latest news on natural supplements, and plenty of motivation right here.]

Yarixa Ferrao is a Certified Personal Trainer. She was voted “America’s Next Fitness Phenom” in 2008. Coach Yari is an expert in functional training, weight loss, sports performance, and cellulite. She is the founder of Get Fit in 6, a six-week life transformation program for both women and men in Delray Beach, Florida. Coach Yari is the author of the e-book, Cellulite and the Featured Fitness Instructor on Dr. Al Sears World Renowned P.A.C.E Program exercise video.

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