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Do you want to lose fat?

Möchtest Du Fett verlieren?

Losing weight doesn't have to be a secret. The following fat loss tips provide you with practical, real-world advice that can help you get on the right track today.

Want to lose fat?

Fat loss can seem like a mystery and sometimes near impossible and once you've achieved it, it can seem just as hard to maintain those gains. And most of us don't just want to lose fat, we want to look good and achieve a high level of muscle definition at the same time. The following fat loss tips can help you lose weight, maintain muscle, or even get hard and defined and achieve that six pack you're after.

100 fat loss tips

1) Instead of simply choosing a diet plan, focus on developing a new lifestyle. If your diet plan isn't sustainable once you've lost fat, there's a high risk that you'll quickly gain back most of what you've lost as you fall back into old habitual patterns.

2) Eliminate as much refined white sugar from your diet as possible. This includes processed foods with added refined white sugar.

3) Eliminate as much white flour from your diet as possible. This includes processed foods that contain white flour.

4) Do not use starvation diets to lose weight. Starvation diets are the worst way to lose weight. Not only will you lose valuable muscle mass, but you risk gaining back substantial amounts of the lost weight once the starvation diet is over. Men should eat no less than 1800 kcal per day and women no less than 1200 kcal per day.

5) Eating late at night is fine and will not slow down your fat loss if your total daily calorie intake is reasonable and in line with your fat loss goals.

6) You don't need cardio to lose fat. Although cardio is useful to improve overall health, you don't necessarily need to do cardio if your total daily calorie intake is in line with your fat loss goals.

7) When starting a weight loss plan, don't get too deep into your workouts and try to exercise every day of the week. Start slowly with low intensity workouts and increase volume and intensity slowly if you have done little or no exercise before. If you get too sore muscles at the beginning or are constantly exhausted, you risk losing your motivation quickly.

8) Allow yourself one cheat meal or one hour per week during which you can eat something that is not on your diet plan - within reason, of course! Don't eat a family bag of potato chips and a large carton of ice cream.

9) Fatty foods will not make you fat - excessive amounts of calories consumed daily will make you fat. Make sure that you consume at least 20% of your calories in the form of healthy fats as part of your diet plan.

10) If you want to maintain as much muscle mass as possible while losing fat, do NOT switch to lighter weights and higher reps. Instead, train with the same intensity and weights as before the diet. If you make your body understand that it doesn't need all the strength it has at the moment, then you are encouraging it to lose muscle mass.

11) People who eat a lot late at night should consider intermittent fasting. With this eating strategy, you eat nothing for 16 to 20 hours a day and consume the majority of your calories during the remaining 4 to 8 hours. This allows for large evening meals as long as you stay within your daily calorie limit.

12) Defined abs are made in the kitchen. Doing endless amounts of crunches and sit-ups will not sculpt a six pack. Only weight loss will do this and this requires a lower calorie intake per day. Train your abs like any other muscle group - with a reasonable number of sets.

13) Allow yourself to plan your weekly cheat time window around social events and life events so that you don't have to deny yourself a little partying with your family or friends.

14) Make sure you're drinking plenty and staying hydrated.

15) Addicted to ice cream? Try sugar-free pudding made with low-fat milk if you get those ice cream cravings.

16) Hate vegetables? Spinach is easy to "hide" in most foods. Simply place chopped spinach with a small amount of oil in a Teflon pan and heat gently until it shrinks. Then add this spinach to your favorite meal. It's virtually tasteless and will add a ton of nutrients to your diet.

17) Don't just try to lose fat, work on building muscle. Extra muscle mass will increase your metabolic rate, allowing you to eat a little more each day without gaining weight.

18) Make sure you're eating plenty of protein, especially if you're exercising. Men should aim for at least 150 grams per day and women should aim for at least 100 grams per day.

19) It's better to just try to eat healthier than to just go on some fad diet.

20) Try to avoid all drinks with calories. Calories from drinks add up quickly.

21) Juices from the supermarket are not a particularly healthy choice. They lack pulp. The pulp is where most of the nutritional value of fruit is found, which means you're primarily drinking sugar and empty calories. You're better off just eating fruit.

22) Craving something sweet? Strawberries and blueberries are low in calories. You can eat almost as much of these foods as you want during the day without worrying about gaining fat.

23) Drink 350 ml of water immediately before each large meal. In addition, you should also drink fluids during the meal. This will help fill your stomach and reduce your urge to overeat.

24) Do you find Stairmaster Cardio boring as hell? You don't have to be a slave to the machines. Fun forms of exercise will burn almost as many calories, if not more. Walk the dog, play mini golf, have sex, swim or play with the kids.

25) You should know that cardio exercise is not a magic silver bullet for weight loss. If you run 3 kilometers on the treadmill, you won't even burn the calories of a candy bar. You're better off getting your diet under control first before adding cardio to your plan.

26) Prepare your weekly work meals in advance. This will make it far less likely that you will grab fast food from the vending machine or canteen.

27) Take healthy snacks like fruit, cheese, almonds, etc. with you to work.

28) Always have a pack of sugar-free gum on hand at work, in the car and at home. Chew gum for 15 minutes when you get a craving for a snack. This will give you something else to focus on.

29) Allow yourself to eat 10% of your daily calories in the form of "junk food". A little bit of chocolate may be just what you need to get you through a bad day.

30) Always have some dark chocolate on hand and allow yourself to eat just one piece when you get a craving for something sweet.

31) Supplement with a good multivitamin.

32) Supplement with fish oil. Fish oil supports joint health, brain function and much more.

33) Use protein supplements to help meet your daily protein needs. These are very low in calories and convenient.

34) Go to bed earlier at night. The earlier you go to bed, the less likely you are to binge on more snacks.

35) Is a colleague in the office buying out? Don't even go near the food. Don't even look at the food. Stay away from it completely!

36) If you have a choice between grains and fruits and vegetables, you're better off eating the fruits and vegetables.

37) Surround yourself with positive and successful people who are working towards the same goals as you or who have already achieved what you are trying to achieve.

38) Hire a good, experienced personal trainer who has experience with bodybuilding or figure class athletes. They are masters of discipline and will be able to teach you a lot.

39) Analyze situations or places that make you overeat and try to avoid them.

40) Are you going crazy and planning a binge? Choose a steak, endless amounts of nuts and/or fruit instead of junk food. It's far better to overeat on healthy foods than to stuff yourself with too much junk food.

41) Don't bring home food that can tempt you. Never. No excuses.

42) If possible, always try to exercise during the day when you have the most energy. The likelihood of you losing motivation and not exercising at all will be much lower.

43) Use the most effective exercises in your training sessions - primarily multi-joint exercises. Multi-joint exercises are the most intense and give you the most value for your efforts.

44) No time for cardio training? Reduce the pause length between your training sets with weights to 15 to 30 seconds. This will get your heart rate up and burn calories.

45) Increase the duration of your repetitions to 4 seconds for a boost in intensity when training with weights. This will make each set very challenging.

46) Consider high-intensity interval training (HIIT cardio) instead of your regular cardio workout on the treadmill. Studies suggest that HIIT is a very effective fat burner.

47) Take the stairs everywhere instead of the elevator.

48) Park as far away from your destination as possible - everywhere.

49) Avoid processed foods as much as possible. Use the following rule when buying food: the fewer ingredients and chemicals, the better!

50) Avoid margarine. It is a "fake food". You are better off eating a small portion of butter. Butter has a high nutrient density and, when used appropriately, can contribute greatly to the nutritional value of a weight loss diet.

51) Avoid alcohol. It's just wasted calories.

52) Consider doing 3 full body workouts per week. These are more intense than they will seem at first because they work your whole body instead of just one or two muscle groups.

53) Make sure you get enough sleep! Take naps when you have the chance. You are more likely to eat too much or the wrong thing when you are tired and weak.

54) A workout in the morning could be just what you need to kick-start your slow metabolism.

55) During the first week, weight loss will be exceptionally high. Your body will excrete excess water due to the lower carbohydrate and sodium intake and lower digestive demands. Do not expect to continue to lose weight at this rate for the next few weeks.

56) Monitor your weight loss during the first two or three weeks of your diet. If you are not losing weight fast enough, then reduce your daily calorie intake by 200 kcal and maintain a stable calorie intake for two more weeks before making adjustments again.

57) Cycling your carbohydrate intake can be an effective way to support fat loss. After determining your daily protein intake and subtracting 20 to 30% of your daily calories for healthy fats, you can determine your average daily carbohydrate intake and then schedule high, moderate and low carbohydrate days throughout the week so that you stay at that average daily carbohydrate intake for the week. Use these days cyclically.

58) Diet pills will not change your eating habits. You need to adopt a new eating style - preferably one that focuses on healthy eating.

59) Boost your workout performance with creatine. Creatine is one of the best-studied supplements on the planet and it's also relatively inexpensive.

60) Pre-workout boosters can give you the energy you need to turn a mediocre training session into a hardcore training session. If you feel tired during your workout or lack the necessary drive, try a few different pre-workout formulas.

61) Eat smaller, more frequent meals. This way your next meal won't be too far away when you start to feel hungry.

62) Use a tested and proven workout program. Don't just go to the gym and do whatever comes to mind. The more focused you are on your training, the better your results will be.

63) Before you go out to eat, look at the menu online and choose some healthy options in advance.

64) Eat slowly and savor the taste of your food. This will also prevent you from eating more than you need to be full, as your brain will have more time to realize when your stomach is full.

65) Use a smaller plate or bowl. It will be easier to overload it.

66) Do not eat more than one portion of a specific food at a time. A portion is no bigger than your clenched fist.

67) Use the "one third" rule for your main meals. Fill your plate with one third vegetables, one third carbohydrates and one third meat/protein.

68) Scientific research suggests that glutamine may help prevent muscle loss and the more muscle you maintain during a diet, the better.

69) Consider CLA supplementation. Scientific research suggests that this may help reduce body fat and it's also great for overall health.

70) Create your own menu - a menu that includes healthy side dishes and healthy dessert variations. Make sure you have all the ingredients for these dishes at home so that you can prepare any of these at any time if you wish.

71) Clean out your cupboards. Throw out anything you're no longer going to eat. This is like a little "reset" button.

72) Try something new and different like hot yoga, hiking or spinning classes.

73) Watch weight loss programs like Biggest Loser on TV to motivate yourself.

74) Read success stories that you can find on many sports and bodybuilding sites. These are not only motivating, but can also contain some practical tips.

75) Keep a training diary. You can now also log and monitor your progress via mobile apps or online on numerous fitness sites.

76) Keep a food diary. This will help you to keep a close eye on your calories and macronutrients (protein, carbohydrates and fat).

77) For every hour you watch TV, take 5 minutes and do some kind of exercise - kettlebell swings, sit-ups, treadmill, etc. This can easily add up to 2 to 3 cardio workouts per week.

78) Try to convince your partner to join you. Fat loss is easier when your partner works with you.

79) Eat more fiber. This helps to slow down digestion and will keep you fuller for longer.

80) Are you going on vacation? Then plan some activities like walking or cycling.

81) Be careful with low-fat foods as they often contain added sugar to make them more palatable.

82) Be careful with low-sugar foods as they often contain added fat to make them more palatable.

83) Eat several portions of fruit a day. These snacks can help you get through periods of cravings for sweets or snacks.

84) Hate fish? Give talapia a try. It's almost tasteless and you can find it in many supermarkets.

85) Do cardio training after training with weights and not before. Maintaining your muscle mass should always be a top priority - not only for your appearance, but also for your metabolism. Always train with weights when you have the most energy.

86) Be will have bad days. Don't let 1 or 2 bad days throw you off track. Get back on track with renewed vigor.

87) Do you have problems estimating portion sizes correctly? Use measuring cups and buy a kitchen scale.

88) Avoid light drinks and drink water or whey protein shakes instead. The sweetness of light drinks can contribute to increased sugar cravings in some people.

89) Learn to spice up your bland food and make it tasty. There is a whole world of spices that are both healthy and tasty. Browse online collections of low-calorie recipes and start experimenting with new spices and herbs.

90) Forget your current yogurt and try low-fat Greek yogurt. It's higher in protein and a better choice overall. Greek yogurt can also be used as a substitute for creme fraiche.

91) Learn how to make vegetable soup. Turn boring vegetables into a delicious soup that you'll want to eat more of. Most vegetable soups are low in calories, which allows you to eat a plateful without feeling guilty.

92) Avoid buffets and all-you-can-eat restaurants at all costs. There are no exceptions here.

93) Skip the cheese on sandwiches and use vegetables instead - pickled vegetables, fresh onions, tomato slices, peppers, spinach leaves, etc.

94) Not sure where to start with the healthy fats? A little butter is a good choice. Nuts, seeds, avocados and eggs are also good sources of fat.

95) Fancy a salad bar? Avoid fruit salads as they usually contain syrup or sugar. You should also avoid bacon bites, cheese, croutons and most salad dressings. Use a small amount of vinegar and oil dressing.

96) Use more salsa. Salsa is basically an easy way to add some flavor to bland foods from baked potatoes to chicken breast.

97) Use a crock pot. You can leave meat and vegetables cooking all day long and make big meals without much effort.

98) Buy a steamer and steam your vegetables, poultry and fish.

99) Your weight on the scale can fluctuate wildly for a myriad of reasons - irregular bowel movements, high carb or high salt days, etc. Don't panic if you are on the right track with your diet but notice a temporary weight gain on your scale.

100) Do you hate eating breakfast? Mix a fruit smoothie with a scoop of your favorite protein powder and some yogurt.

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