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Shaun T Workout Routine and Diet Plan

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Shaun T is a choreographer, fitness motivational speaker, and entrepreneur known for his training advice. Starred on shows such as Dr. Oz, Oprah, and many more, he has been seen on television screens all over the world. Shaun, however, didn't expect to become a fitness athlete from the beginning. Instead, he enrolled in college for communications. When Shaun gained 50 pounds during his freshman year of college, he joined a gym to get back into shape - a decision that led to a complete change in his life.

“You have to find a program that makes you feel motivated to do more. There is no fitness blueprint, no one right answer for when and how much. Just find a fun way to move that will add to your energy rather than deplete it.”

Shaun T was born and raised in New Jersey, USA, and found an early love for sports and sports disciplines of all sorts during his early childhood. He especially enjoyed baseball, football, and track and field during his early childhood.

Shaun T

As soon as he enrolled in college, Shaun was required to stop his athletic pursuits. Shaun had to prioritize academics over athletics. According to him; “I didn’t run track the first year because I was on an academic scholarship and wanted to focus strictly on school.”In this article, we will read all about Shaun T and his fitness routine which includes his workout routine and his diet plan. In the next section, we will discuss his stats too which will give us an idea about his physique.

Shaun T Body Statistics

  • Birth Year: 1978
  • Birth Date: May 2
  • Height: 5 ft 11 in / 180 cm
  • Weight: 174 lb / 79 kg

Shaun T Awards and Achievements

  • Motivational Speaker
  • Training Coach
  • Model
  • Fitness Entrepreneur
  • TV Personality and Host
  • Choreographer

Shaun T Workout Routine

After being inactive for several months, Shaun's weight suddenly increased. He gained 50 pounds during his freshman year of college-going from 178 pounds to almost 230 pounds.

Shaun T

Shaun became convinced it was time to make a move when he saw himself in the mirror. Then he expressed; “I was still athletic in my mind, but not physically. So, I changed my major from communications to sports science and I started going to the gym again, at first just working out for 10 minutes a day.”Despite not training very much, Shaun's body still showed great development. Within a short time, he was becoming more athletic and strong.

Teaching Dance Classes

After finishing a major in Sports Science, Shaun was given the assignment of teaching a fitness class to a group of people. However, Shaun wasn't assigned to teach a training class. Rather, he was asked to teach hip-hop aerobics.Despite being initially confused by the idea, Shaun decided to try dance. Hip-hop dance became one of his greatest passions, and he soon dragged a lot of students to his classes. The dance classes Shaun taught repeatedly were attended by over 90 people at one time.

“I got really good, and had 90 people who showed up to my class regularly. That led me into dance.”

After gaining experience in dance and fitness, Shaun understood that he could turn his passions into a profession. According to him; “Later, I got into kickboxing, step and boot-camp classes, too, and I started to realize I could do this for a living.”

A New Career

Shaun moved to Los Angeles after graduating with a Bachelor of Science in Sports Science and a minor in Theatre and Dance. There, he started his career as a dancer, fitness trainer, and choreographer.A fitness company saw his work and proposed him soon after when he began teaching fitness classes around Los Angeles. As a consequence of his collaborations with some of these companies, Shaun formed his fitness brand.

“It ain’t easy! Change takes work and if you put in the work you’ll feel better about your life. So…don’t run from the work! Feel the work!”

Dancer, Fitness Motivator, and TV Personality

In the years that followed, Shaun had increasingly more possibilities opening up for him. As a model, fitness entrepreneur, and backup dancer for none other than Mariah Carey, he rose to fame fast. People saw his choreography work and were swept away.From then on, Shaun kept moving from strength to strength. He was soon featured on popular TV shows because of his awesome fitness and dancing performances. This included presentations on Oprah and Dr. Oz.

Shaun T

The motivational speaker, fitness model, and TV personality are regarded as some of the biggest names in the business today. Each day is a new challenge for Shaun. It is an opportunity for him to advance his career, and also to help others with his impressive fitness advice.

“I’m doing what I’m supposed to do. I never, ever feel like I’m working. Wait, I take that back: The only time I feel like I’m working is when random people ask to feel my stomach muscles.”


Intense Training

Shawn prefers to combine different types of training, including bodyweight workouts and speed drills, as well as heavier weights. In addition, Shaun's workouts all have one thing in common: intensity.No matter how he trains, Shaun is always focused on obtaining maximum intensity. According to him, growth comes when you push past your comfort zone.As Shaun himself has stated, this is the same training philosophy he addresses to his clients; “I’ve done the workouts. I’ve created them. I know how it feels when it gets to that breaking point. I want to push people and have them dig deep, to go a little bit harder.”Ten different 25-minute workouts make up the Focus T25 workout program. To start with, there are five workouts in the Alpha phase:

  • Cardio
  • Speed 1.0
  • Total body circuit
  • Ab intervals
  • Lower focus

Each day, you do one workout for 4 days, and on the fifth day, you do two workouts. Following that, you skip one day and do a stretching video on the seventh day.

Shaun T

For another 5 weeks, you'll progress to the more challenging Beta phase, with another set of five exercises lasting 25 minutes each:

  • Core cardio
  • Speed 2.0
  • Rip's circuit
  • Dynamic core
  • Upper focus

For each video, Shaun focuses on a specific body part -- upper body, lower body, cardio -- for roughly one minute until the part becomes fatigued. After that, you push on to another part of your body.Insanity exercisesSeveral exercises are included in the original Insanity program. If you enroll in the program, you'll get a calendar that includes these workouts:

Workout nameDetailsLength of workoutFit TestBase workout to determine your level of fitness30 minutesPlyometrics Cardio CircuitCardio and lower body plyometrics circuit40 minutesCardio Power and ResistanceUpper body strength training and cardio circuit40 minutesPure CardioCardio intervals40 minutesCardio AbsAbdominal workout20 minutesRecoveryA recovery workout and stretch35 minutesMax Interval CircuitIntense interval circuit60 minutesMax Interval PlyoLeg plyometric workout and power moves55 minutesMax Cardio ConditioningCardio circuit50 minutesMax RecoveryRecovery workout and stretches50 minutesCore Cardio and BalanceA cardio workout is done between months one and two of the program40 minutesFast and FuriousA quick version of the usual 45-minute workout20 minutes

Areas It Targets

Core: Yes. The cardio segments utilize core exercises and burn fat from every part of the body. There is also a complete Ab Intervals workout DVD devoted to strengthening the abdominal muscles.Arms: Yes. While many of the exercises in the Alpha phase of the workout are lower-body focused, you do get an upper-body workout by doing exercises like burpees and planks, during which you need to strengthen your entire body weight on your hands.Legs: Yes. There are a variety of squats, jumps, kicks, lunges, and jumping jacks in the workout, so your legs are operated from all angles.Glutes: Yes. The back-end muscles are mainly achieved by squats, deadlifts, and lunges.Back: Yes. As part of the Alpha phase, the Ab Intervals DVD includes exercises for the back as well. The Upper Focus DVD in the Beta phase also includes exercises for the back.

Shaun T


Flexibility: Yes. Stretching is built into each of the workouts before and after the main fitness session. A separate stretching video is also available, which you should watch once a week.Aerobic: Yes. Exercise that will make you sweat! This is a high-impact, high-energy cardio workout.Strength: Yes. While there are no hand weights in the workouts, you can build strength using your body weight.Sport: No. The workout routine is for fitness.Low-Impact: Yes. While the main program consists of high-impact exercises, each exercise is offered in a low-impact version.That was all about the workout routine that Shaun T practices in his daily routine. He also practices some tips and tricks in his plan which allows him to be efficient with his routine. Thus in the next section, we will learn more about his tips and tricks so that we could have a better perceptive of him.

Shaun T Workout Tips and Tricks

Shaun's top seven tips for staying committed to your training sessions;

Find an exercise you love

“The point of the entire process of getting fit is about making exercise a habit,” states Shaun T. “It’s not about sticking to these workouts forever as if it’s a chore. You have to find a way to make it a lifestyle for you.”

Shaun T

2. Answer two questions

Motivation, commitment, and hard work are the keys to your fitness success, says Shaun T.“Before you start your program ask yourself, ‘How am I going to stay motivated? How am I going to stay committed to this journey?’ Write your answers down and hold on to that piece of paper,” he answers.“Then, each day, when you want to give up, you can look at that piece of paper and remind yourself how you’re going to push through it and show up again the next day ready to work.”

3. Make a checklist and have a “last day” goal

Keeping track of your behavior is significant both for accountability and for creating healthy habits.Every night, Shaun T recommends writing down everything you wish to accomplish the following day: doing a 30-minute workout, eating healthy, drinking eight glasses of water, and getting at least seven hours of sleep.Go through the list the following day and see how many tasks you can perform. Next, start making your list for the next day.As a final suggestion, Shaun T recommends setting a goal for the last day of the program.It doesn't matter whether your goal is to lose 10 pounds, to do 20 push-ups without stopping, or to feel good about yourself because you didn't give up and finished your workout program; keeping your eye on the prize keeps you focused when you're feeling like giving up.“Keep track of your progress every day, and then it’s really about the end game. What do you want to achieve on the last day of your workout program?""And remind yourself of this every day — it’s the foundation of why you started,” states Shaun T. “Sometimes it’s about a feeling and not about a number [on the scale]. That sense of accomplishment that you gave it your all every day — to feel that accomplishment that you finished something.”

4. Find an accountability partner

When you have no accountability, it's quite easy to slack off. Finding an accountability partner will keep you honest and you will be able to speak with them every day, recommends Shaun T.As a Beachbody On Demand customer, you'll be called by a Team Beachbody Coach who can act as your accountability partner.In the Beachbody On Demand Community, you can also connect with fellow users.“Who are you calling or texting to say, ‘I worked out today. I finished it.’?” he speaks. “It has to be someone you don’t want to disappoint. If it’s somebody who doesn’t care if you slack, then it doesn’t matter. This person doesn’t have to be someone you work out with. Who do you not want to disappoint? You know who that person is. That’s who you pick.”

Shaun T

5. Join a group

“Joining a group is great because you get to share your experiences, your ups, and downs, and maybe someone else can give you a tip on how they got through a struggle you’re having,” tells Shaun T.“I’m all about being in an accountability group. When you have people relying on you and you’re going through those workouts together, helping each other, it makes the whole process that much more powerful.”

6. Focus on non-scale victories

Think about it: You have a party in the next month and want to fit into your favorite cocktail dress, so you register in a Beachbody On Demand program for a month.Tracking your fitness levels is better done by other means than the scale. A regular exercise program will most likely result in weight loss, but it will also increase your strength, energy level, and confidence - all characteristics that the scale will not measure.“It’s more than just weight loss; it’s about how you want to feel. Do you want to feel good, confident, and energized when you walk into that party?” questions Shaun T.

7. Be patient and positive

While Shaun T says you may not see results right away, he emphasizes the importance of being patient and staying positive to stay dedicated to your daily fitness routine and create a healthy lifestyle.“Listen to a motivating podcast or something you can listen to while you’re doing other thoughtless activities, like getting ready at home or driving in your car, so that you constantly keep motivation in your mind,” he declares. “That way, you have more positive thoughts, positive words… everything that’s happening in your life can be more positive.”That was all about his workout routine. Shaun T also follows a great diet plan that makes him quite efficient in the gym too. His diet plan allows him to have explosive energy in the gym which allows him to have a superb physique. In the next section, we will take a look at his diet plan.

Shaun T Diet Plan

The start of Shaun's day begins with up to eight scrambled egg whites paired with bacon and avocado. When he's on a strict diet or watching his calories, he'll replace chicken for the bacon. A quick snack after Shaun eats his main breakfast will be berries. Berries are one of his favorite fruits. Finally, he will drink a cup of coffee in the morning to get himself ready for the day.A pre-workout supplement will be eaten by Shaun before his midday workout. Around this time he also enjoys eating sweet potatoes, which are perfect for providing energy to his muscles. “I simply mash it up without any dressing, it is the ultimate powerhouse food,” explains Shaun.

Shaun T

As soon as Shaun finishes working out, he won't eat anything for a few hours. He continues; “I try not to eat too much in the middle of the day, except for drinking lots of water as I want to eat super healthy later in the day and I don’t want to fill my body up.”Shaun will enjoy a steak with bacon, spinach, and quinoa for his last meal of the evening. Shaun's muscles recover during sleep by eating a meal that contains proteins, healthy fats, as well as vitamins.

Flushing Toxins For Weight Loss

Having a healthy gut will result in quicker weight loss, says Shaun. After consuming unhealthy foods for a while, he has found that his gut becomes irritated, and losing weight becomes more difficult.As Shaun replies; “Did you know your gut can hold buildup from bad eating habits that make it harder to lose weight? Your colon can even hold up to 15 lbs. of excess weight! Over time, this kind of buildup can lead to weight loss resistance and digestive issues. One of the things in my routine for a ‘fresh start’ is flushing toxins.” – Shaun TTo remove toxins from his gut, Shaun follows a specific diet protocol now and then. In addition to fasting for 24 hours, intermittent fasting, and drinking lemon water on an empty stomach, he also follows other methods to remove toxins from his body.In his show, Shaun T advises contestants to perform to their plans -- "it takes time for anything to work and show results." His advice also includes finding a diet that works for you through trial and error.You may be doing more harm to your health with your diet than good-or, at the very least, it isn't working. Here are some warning signs to look out for.

You hate the food. It should be a pleasurable experience to eat! If you dislike your diet, you will not cling to it.You're bloated. Diet plans that cause inflammation, stomach aches, bloating, or other GI reactions shouldn't be followed.You're exhausted. It is possible that the food you are eating isn't giving you enough energy to support your health (let alone a hard workout) if you are feeling tired and inactive for more than a week. Continue! You're irritable. It might be that you are eating the wrong things or getting the wrong portions if you are having constant mood swings.You aren't losing weight. There's something wrong if you haven't lost even a single pound within the first 10 days. A significant change to your diet by then should show some positive effects (even minimal ones).You're starving. It is advisable to eat more than 1,200 calories if your diet restricts you to less than this amount. (Cue crankiness and fatigue.) You need nutrients from food in order to perform daily tasks, and not eating enough can leave you vulnerable to injuries on the inside and outside. Unfortunately, most people are not eating enough.There is a variety of food groups included in the plan, including carbohydrates, vegetables, whole grains, fruits, and healthy fats. The Elite Nutrition Plan recommends eating five smaller meals every day. Each meal should contain approximately the same number of calories and be distributed evenly throughout the day. This plan includes meals that contain 40 percent protein, 40 percent carbohydrates, and 20 percent healthy fats. Although carbohydrate restriction has become popular lately, the Insanity Elite nutrition plan discourages it because carbs are essential to fuel your body during intense workouts. Although the Elite Nutrition plan includes mostly low glycemic foods to have minimal impact on blood sugar, it does feature a few other low glycemic foods. A rapid rise in blood sugar caused by foods such as white bread, rice, baked goods, and candy makes people feel fatigued and hungry. Low-glycemic diets, such as those implemented with Elite Nutrition, help prevent these peaks and valleys and prevent the body from becoming unbalanced. As well as eliminating high glycemic carbs and processed sources of carbs, Insanity diet plans eliminate alcohol and sugar substitutes. Once the 60-day Insanity workouts have been completed, these can be combined again with moderation.Getting Started with the PlanEach individual has a different need for calories, therefore, Elite Nutrition's plan does not specify how many calories every day each individual should consume. In addition to allowing for a daily intake of approximately 1,500 calories, the diet plan also allows for "Food Blocks" for those who need additional calories. Each "Food Block" can add between 100 and 200 calories, gradually increasing caloric intake with each. A person should consume between 1,500 and 2,500 calories per day, depending on their weight and activities.

Shaun T

Month 1

To begin the Elite Nutrition program, you will need to decide on five meals to eat each day. The meals you should eat should include breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner. A total of five meal lists are available in Elite Nutrition's plan guide, each with 10 possible meals. There are approximately 300 to 400 calories in each meal. There will be one meal per day you should select from each of the five lists. In order to properly fuel the body during the tough workouts that make up the Insanity program, it is important not to skip meals. Here is a sample of the types of meals you will find in the Elite Nutrition plan. There is a nutrition plan guide that accompanies the Insanity program that contains all the recipes for the meals listed below, as well as for the rest of the meals.Sample BreakfastFruit and cottage cheeseBagel and loxBerry protein smoothieEgg white and fruit plateSample Mid-Morning SnackProtein omeletVanilla berry protein shakeYogurt bowlTurkey BLTSample LunchGrilled chicken saladSushiShakeologyRoast Beef SandwichSample Afternoon SnackSashimiInsanity special sandwich with nut butter and jellyTuna salad in a tomatoTurkey chiliSample DinnerBaked cod with steamed carrots and cauliflowerChicken meatballsSteak and broccoliGrilled salmon with asparagus

Month 2

With the start of the second month on the plan and halfway through the journey, you may notice that you are burning more calories. The workouts may also increase in difficulty as the second month progresses. Your body needs additional calories to compensate for this, so you may or may not increase your caloric intake in order to replenish it. As a way of meeting your increased fuel needs, you might add one to three complex carbohydrates snacks per day. For your convenience, there is a list of snacks included in the Elite Nutritional Plan. It is up to you whether or not you would like to add calories or snacks. During month two, if you feel that you have enough energy to complete the program at your current caloric intake, you can follow your caloric intake from month one.

Shaun T

Examples of Complex Carbohydrate Snacks1 small baked potato with skin½ cup brown rice, measure after being cooked1 small orange or banana1 whole-wheat English muffin½ cup canned beansDescribe your training and nutrition goals.Shaun T | This is a great way of life for me. Being over 40 now, I feel like my body reacts well to it. It’s important for me because I feel good on the inside. I don’t feel bloated anymore. I don’t have stomachaches.When it comes to the nutritional style you choose, I believe it’s about how you feel on the inside. If I feel bad on the inside, I’m less motivated to work out, I’m sluggish, I’m not going to have a positive attitude, and I’m not going to have good brainpower.Do you use tests to inform your food and fitness choices?ST | I do not use assessments of any sort except for the assessment of how I feel. Gaining 50 pounds is why I started this journey — and as I was losing weight, I didn’t try to rush the process. For me, it was about enjoying what I was doing, making different lifestyle changes, and paying attention.I think assessment tools can be great, but I think sometimes we rely on technology too much and don’t rely on our gut. At the end of the day, you have control. You can determine how you feel and what you need if you pay attention to yourself.Do you have any food rituals or superstitions?ST | I talk to my food. I literally am like, “Food, what are you going to do for me?” If the ingredients are good and it’s going to make me feel good, I eat it. I don’t deprive myself. I don’t eat cheese because it makes my stomach feel like I’m at a fireworks viewing. But outside of that, I eat and I have fun.

Shaun T

How has your food regimen changed over time?ST | I used to follow a nutritional program that had me eating six meals a day. Now it’s just one and a half. It’s so much easier. I love it.Describe a day in your life.ST | I wake up at 4:30 a.m. I have water first, then coffee. I play tennis from about 5:30 to 7 a.m. — tennis is my outlet, it’s something I love that’s tough and challenging, which I think is an important aspect of fitness. Later in the day, I’ll do either a weight-training workout or a HIIT (high-intensity interval training) workout. For recovery, I’ll do cryotherapy or compression therapy.I do a 16-hour fast every day and have my first meal around 10 a.m. I start off with green stuff — vegetables, and I love avocado — usually with some fish. I try not to eat a lot of red meat. I’ll eat eggs cooked in grass-fed butter or avocado oil. Sometimes I throw a gluten-free pancake in there because that’s just a necessity. Then I don’t really eat anything until my kids do, at about 5:30 or 6 p.m. That’s less meal-like — I call it “spinner,” like snack and dinner mixed. And on Fridays, I eat doughnuts.That was all about the diet plan that Shaun T followed in his daily routine. Besides this, he also takes on some really cool tips so that he could perform better. In the next section, we would discuss all these tips that he has followed.

Shaun T Diet Tips

In this section, we will discuss the tips that Shaun T gives out to be followed when following a diet plan. He also takes the time out to give us some advice on what should be eaten at what time to beat the bloat and increase the muscle mass. Thus rea don below to learn all about it.

Refuel with Sweet Potatoes

"Sweet potatoes are a great post-workout snack," states Shaun T. "They're low on the glycemic index and rich in fiber which helps tame that out-of-control appetite many people have after they exercise."Take the peel off an orange potato and toss it in the blender with unsweetened almond milk, vanilla protein powder, maple syrup, and vanilla extract to transform your daily protein shake into something flavorful and nutritious.

Scramble Away Flab

It's true, even Shaun T's abs come from the kitchen! Shaun T, 37, the host of the motivational podcast Trust and Belief with Shaun T, blasts fat from his body by eating whole eggs every week. Whatever you do, don't miss the yellow center. You can scramble them, eat them sunny side up, or cook them in water. This food contains a fat-fighting nutrient known as choline.

Blast Bloat with Melon

Even though Shaun T always appears to have perfect abs when it comes to his new hit show My Diet Is Better Than Yours, everyone has days when they feel bloated. As a mechanism of preventing water retention, he eats honeydew melon. Cucumis melo is a compound found in the fruit that has been shown to have significant diuretic properties. This means that it helps to lessen your water retention, which can make you look puffy even if you have a toned stomach.

Shaun T

Trick Your Taste Buds

"Spaghetti squash is a great alternative to pasta," declares Shaun T. "I love pairing it with homemade spaghetti sauce so I feel like I'm eating noodles but am getting a dose of vegetables instead!"

Have Some Grass

Beef that has been raised on grass! If you're going to eat steak or hamburgers, make sure they're grass-fed that's what Shaun T enjoys. It is naturally leaner and contains a lower number of calories than conventional meat. Additionally, grass-fed meat contains a higher level of omega-3 fatty acids, which has been shown to reduce the risk of heart disease and inflammation, which slows the metabolism.

Satisfy Your Sweet Tooth

"Berries like raspberries, strawberries, and blackberries taste amazing, satisfy my sweet tooth, and are good for brain power," Shaun T informs us. "They also have tons of antioxidants that help slow down the aging process." Additionally, berries have been shown to turn on the get-lean genes in your body, helping you burn stubborn belly fat. Rats provided with a blueberry-enriched diet had leaner bellies than control rats in a 90-day trial by the University of Michigan.

Stock Up On Fast Proteins

When you are starving and there is nothing healthy to eat in your refrigerator, you direct to make bad diet decisions. Keeping frozen, deveined shrimp on hand will help you to avoid diet-derailing decisions. Shaun T's preferred protein is shrimp. This tasty dish is ready to eat in just a few minutes once you put it on the stove, and it's a great source of lean, low-calorie protein.Make a protein-rich meal out of shrimp with a splash of low-sodium soy sauce and a bag of frozen mixed vegetables in under 10 minutes. Looking for more easy, wholesome meals? Continue reading. There are several simple and delicious 10-minute meals for six-pack abs on this list.

Eat Seasonally

As each season passes, a host of new weight-loss foods become available. Acorn squash is one of Shaun T's favorites during the fall. Besides providing a third of your daily fiber and vitamin C requirements, a cup of this sweet, nutty veggie provides about a third of your daily fiber needs. Research has shown that the nutrient helps to counteract stress hormones that lead to belly fat storage. Research at Arizona State University indicates that vitamin C has the potential to increase the fat-burning effects of exercise.Despite the fact that the seeds aren't edible, the skin is. Squash should be sliced in half, the seeds removed, and stuffed with a mixture of cooked ground turkey, celery, carrots, and onions. Baking the mix at 400°F for an hour will result in tender squash.

Spring for Sprouts

"When cooked with a bit of olive oil and spices, Brussels sprouts taste amazing," says Shaun T. "Plus, they're filling, heart-healthy, and rich in vitamin C."

Shaun T

Stay Hydrated

Staying hydrated is vital when you are trying to keep a healthy diet. Nevertheless, drinking a lot of water every day may carry your taste buds. The solution provided by Shaun T: Eat water-rich fruits, such as watermelons and cantaloupes." Watermelon is delicious, hydrating food to eat in the morning, and I'm also a fan of cantaloupe," he says. "It has an extremely high water content and is low in calories."

Eat More Chicken

Just 142 calories are in one 3-ounce serving of chicken, which has 26 grams of protein. This is no wonder it is one of Shaun T's favorite meats. Moreover, eating the stuff has likely helped him maintain those drool-worthy abs. A recent study suggests that protein-rich foods such as chicken can boost satiety and reduce post-meal calorie burning by 35 percent.

Keep Energizing Snacks at Hand

"When you begin to feel sluggish, reach for an energizing snack like cashews," he recommends. "They're filled with healthy fats and carbs, so they help give you a boost—just make sure to only eat one serving. They are easy to overeat, and the calories add up fast," he continues.

Eat Healthy Fats

Shaun T also loves avocados because they're rich in healthy fats. "Avocados are great to eat in the morning. They give your brain the power and fuel it needs to have a successful day."Those who ate half a fresh avocado reported having a 40 percent decreased desire to eat for hours afterward according to a study published in Nutrition Journal. Top some avocados with whole-grain toast and an egg all day long to experience the full benefits of stomach-shrinking.

Go Green

"Kale is off the charts when it comes to nutrients! You get a lot of bang for your buck," he declares. "An easy way to eat it is to use it as the base of your salad—it can increase the health factor of your meal in an instant!" To enjoy this leafy green, you can add it to egg dishes, tacos, and drinks like juice and smoothies. By dressing the leaves with salt, pepper, garlic powder, and olive oil, you can make kale chips. Preheat the oven to 325 degrees F and bake them for 12 minutes.

Cheat Clean

When you need to grab a bite after a hard workout, try sushi, Shaun T's favorite food for six-pack abs. A fish meal is a great source of protein and omega-3 fatty acids for building muscles, and white rice is a carbohydrate that replenishes your depleted glycogen stores. A random sushi roll won't guarantee you're eating well or that your weight-loss efforts are being supported.

Pig Out

That's right...literally! Pork, which has been the enemy of doctors and dieters for many years, has become a healthier choice in recent years. Shaun T is a huge fan of the meat. There are, however, some cuts that are better than others. Choose tenderloin or old-school, full-fat pork belly (which makes some tasty, crispy bacon). Per serving, pork tenderloin has 24 grams of protein, has a little less fat than a skinless chicken breast, and as much waist-slimming choline as an egg. Compared to turkey bacon, which is commonly thought of as a healthier choice, pork belly is packed with protein and heart-healthy monounsaturated fats. But remember portion size matters, so be careful not to overindulge. Eat one single serving at a time.

Shaun T

Order Smart

"Fresh tuna is light, healthy, and filled with protein. I always look for it on the menu when I'm eating out," states Shaun T. "Cauliflower is another easy-yet-healthy choice when eating out—and, did you know it's an excellent source of Vitamin C? Most restaurants offer it as a side dish," he continues.

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