Four Fundamentals for fat loss

There has been a lot of talk lately about getting into shape and different types of workouts. If you're working a lot, deprived of sleep and stressed, making a change in your body is going to be even harder. I wanted to make this thread to cover some of the basics.  

Anyone currently trying to shed some pounds?  Anyone having difficulty? 

1: Have a daily protein goal
Protein is the only macro nutrient that requires energy to break down. If your diet is out of wack start here. The RDA for protein .8 grams/ KG of bodyweight. Other recommendations go up to 1g/lb of bodyweight. Try shooting for 30-40 grams/ meal. Quality of protein is paramount. Get good variety like grass fed beef, organic chicken, wild caught fish, lobster, ect. Eating protein with each meal consistently produces steady blood sugar levels, less cravings, elevates hunger suppression hormones, and generally leads to less eating overall. 

2: Vegetables
Shoot for two servings at each meal. Vegetables complement the protein consumption nicely by providing good fiber making you feel full, while also providing a ton of micro and Phyto nutrients. 

3: Omega 3's 
Make sure your getting enough omega 3's from your diet. 3-4 grams/day.  Fish sources are good. If you supplement use a high quality brand like Nordic naturals. Consumption of omega 3's helps to stabilize your blood sugar throughout the day giving you steady energy and making you more insulin sensitive. You will feel more full. They also help ensure optimal cell membrane function which is important for a lot of things including transport of fatty acids. 

4: Exercise 
Intervals and resistance training are the most bang for your buck forms of exercise.  Interval training has been shown to positively influence the HPA axis which affects all hormones including cortisol and insulin. Try TABATA. Building lean tissue through strength training elevates your resting metabolic rate leading to greater energy expenditure over time. 

4: Sleep/Caffeine/Stress 
If you are sleep deprived or over stressed your ability to lose bodyfat will be greatly impaired. If you find yourself hitting the snooze button in the morning or over relying on caffeine this is you. Prioritize sleep. Try things like meditation/mindfulness, a nightly stretching routine, also various adaptogens can be useful.

Bonus: Alcohol 
Avoid it if you want to drop fat. If you don't want to be a party pooper drink something clear.