30 Best Fat Loss Tips
Losing fat is no easy feat, but a little expert advice can go a long way. Check out these 30 blubber-banishing tips and supercharge your fat loss!
A big part of it has to do with your training habits – keep those up. But in this list, we also step away from the gym and into your kitchen to present a practical list for cleaning up your eating habits and, as a result, your physique. Read on to take advantage of our 30 Best Fat Loss Tips.
Incorporate Super sets
Resistance/ weight training clearly plays an important role in fat loss, but you’re better off ditching the straight-sets approach. One aspect of training that is key for fat loss is programming. Incorporating circuits, dropsets, and supersets really does the trick. The key is to keep your heart rate high and take shorter breaks when trying to shed fat.
Super setting exercises for opposing muscle groups with short rest periods to keep the intensity high will require the body to work twice as hard to keep up with the demand. Remember, the more muscle tissue your body has the more energy your body requires at rest to function.
Cut your rest intervals
Catching your breath for extended periods between sets isn’t going to work if your aim is fat loss. So cut out the chit chat in between sets and focus on short 30 second rest periods. Leave your phone in the locker room to avoid spending unnecessary time in between exercises checking Insta-motivation. The aim is to keep your heart rate as high as possible during your workout.
HIIT those cardio machines
High-intensity interval training, often called HIIT, not only burns a slew of calories as you alternate all-out sprints with easy recovery periods, but it’s been shown to significantly boost post-exercise calorie burn for up to 24 hours.
HIIT burns more calories in less time, which is ideal for people who are seeking ultimate fate loss in the shortest period of time. Also, HIIT cardio can build muscle, and more muscle equals more calorie expenditure.
How to do it? Grab a piece of cardio equipment and warm up gently for five minutes. You then need to alternate between high intensity bursts of 15-30 seconds followed by short 15-30 second rest periods. Repeat this for a minimum of 8 rounds and make sure you have a towel ready to mop up all that sweat.
HIIT it outdoors
You can certainly use the treadmill, stair-climber, or cross trainer in the gym to do high-intensity intervals. But, how about heading to the great outdoors to burn fat. Not only does that allow you to take advantage of the great weather, but it can be way more motivating to train outdoors, far away from the monotony of cardio machines.
Try Hill sprints- Find a hill and sprint up it as fast as you can, then walk back down to the start whilst catching your breath. Repeat 5 times. Each week try to add an extra hill sprint as your fitness and fat loss goes through the roof.
Time your carb cycling
Cycling your carbohydrate intake, in which you reduce your consumption of carbs to fairly low levels—about 50-100 g per day—for several days, followed by a high-carb day, is a common approach in successful fat-loss programs. But make sure you time it right. Try to ensure the high carb day coincides with your hardest workout day. That way you guarantee you have much needed glycogen in your muscles to push you through the toughest of workouts.
It is also key to remember this is a short term approach. Do not become scared of having carbohydrates in your diet. It’s also important to remember the more you carb cycle the less efficient it will become over time. So use it as an approach to shock the system and accelerate your fat loss.
Beware of hidden calories
Juices, coffee and cordials are all full of hidden calories. We sometimes forget the calories in drinks and the damage they are having on our fat loss goals. Try to bring your daily coffee back to its most simplest form and avoid adding too much sugar content to your daily pick me up.
Likewise, you will be far better off getting your sugar hit from real fruit as opposed to a processed juice. If you crave something sweet, a whole fruit provides more vitamins, minerals, and fibre, plus you’re less likely to eat additional foods because the volume is greater in your digestive system.
Junk the Junk foods
Remove all foods from your home you may be tempted to overeat, like snack foods and sweets. Anything is OK in moderation, and an earned meal here and there is fine. But, many people have a difficult time with temptation and moderation. This method works best for most people as often we get a little ‘snacky’ in the evenings. If it’s not around, you won’t eat it.
As for fast food chains remember your aim now is fat loss and indulging yourself with 1000kcal on a Big Mac is going to severely hamper that aim. It is imperative, to facilitate fat loss, that the majority of your food is cooked by you. That way you know exactly what going into the food you are eating. Dining out is a luxury that needs to be earned.
Taper your calories
Sudden reductions in overall calorie intake is not healthy nor conducive to successful fat loss. If you have been used to consuming daily 3000kcal and you suddenly drop that figure down to 1500kcal you are going to struggle to maintain that change long term, which is ultimately what we are looking for. Look to slowly bring your calories down over a period of 4 weeks for a more balanced approach and to maintain your progress long term.
Don’t take shortcuts
Unfortunately there is simply no shortcut to success.
It just takes good old fashioned hard work and dedication. Just like with anything, the keys are time and consistency. Results come by doing the right things day-in and day-out. It’s making the right choices and sticking to your workout plan consistently, not looking for a quick fix or the secret formula to rapid fat loss.
Bottom line is that there is no easy way out. There’s no overnight recipe for washboard abs—the secret is consistency and effort. If you make the time and commitment to work toward achieving your fitness goals, eventually you’ll get there!
Find a partner to push you
Working out with a friend, colleague or failing both a Personal Trainer will keep you accountable on your fat loss journey. It is harder to back out of a workout when you are working out with somebody else. This commitment to another person will make you much more likely to stick with the habit.
It is also important to make yourself accountable to your friends and family. Tell the people closet to you your goal and what you are working towards. Like this, they will see it is important to you and support you on your journey. It is again harder to back out when those closet to you are willing you on.
Drink more water
Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 1 ounce of water per 2 pounds of bodyweight a day (that’s 100 ounces for a 200-pound person). Keep a 20-ounce water bottle at your desk, fill it five times a day, and you’re set.
Consume fewer calories than you burn
To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)—the number of calories you burn daily doing routine activities, not including formal exercise—using this formula: RMR = bodyweight (in pounds) x 13. Next, determine how many calories you burn through exercise—a half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.
Reduce Starchy carbs
Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. Seek vegetable alternatives to fill out meal such as courgette spaghetti or cauliflower rice.
Eat a full balanced breakfast
Your body has been starving all night long, and it needs nutrients to rebuild itself first thing. If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day. Eat sufficient protein (30-40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit i.e. blueberries to start your day off right.
Limit sugar consumption
Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water, coffee or green tea.
Drink black coffee before working out
Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose. But the caffeine effect is lessened when you eat a high-carbohydrate meal with it. Drink 1-2 cups of black coffee within two hours of working out, and emphasise healthy fats and protein if you’re drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat), and avoid drinking coffee at other times of the day; doing so can desensitise you to the fat-burning effects of caffeine.
Increase vegetable consumption
Vegetables are nutrient-dense, meaning they pack maximum nutrition value with minimal calories, leaving you more full on fewer calories. Consume five servings a day of veggies, whether as a snack, on a sandwich or on the side of a chicken breast. Order your next burger (earned meal) with fresh vegetables instead of french fries.
Try fasted cardio once a week
Adding in fasted cardio once a week is a good way to shock the body into fat loss. Set your alarm 45 minutes early and head on over to the gym without consuming anything. Spend 45 minutes on a piece of cardio equipment working at a steady pace to ramp up the burn before your first meal .
Take a “real” before photo
Motivation is a great tool to spur on greater fat loss. By taking a “real” before photo of you in the way you look at the start of your journey acts as a real motivator to see the changes happening through your hard work. Constantly reminding yourself of how far you have come and the reason why you started this journey is a great pick my up on the days when training gets tough.
Switch up your commute
Adding in extra daily exercise is an important part of fat loss. Something simple like walking or cycling to work instead of taking public transport will have a dramatic effect on your body when spread across an entire month. If that seems like too much then just get off the train one stop earlier to add in an extra daily boost to your fat loss.
Keep your body guessing
Constantly doing the same things will leave you constantly looking the same way. The body needs to be constantly challenged to force adaption. This is why we have given you such a variety of tools to promote fat loss. It’s not that you should be doing all of these all of the time. It is to give you an arsenal of tools that you can use to burn body fat one you start to hit a plateau. Your body is lazy. If you always give it the same thing it will find the most efficient way of doing it and stall your fat loss.
Take up a new sport/ activity
Participating in a new sport or activity is a great way to increase your fat loss. Participation, particularly in a team sport, will keep you accountable to your new found hobby. It will also make your fat loss journey more fun. Even if sport is not for you then everyday activities will have a positive impact. Spend an extra couple of hours in the garden a week and watch the pounds drop off from the increase in daily activity.
Combine cardio and weights
Try a workout that combines both weights and cardio. This will give you the effect of burning fat as well as simultaneously toning muscle. Try in between a small weights circuit jumping on the treadmill for an intense sprint. There is a reason why Barry’s Bootcamp is so successful and their combination of these two disciplines, and the results it brings, is a big part of it.
Get off the couch
Why not take advantage of your down time on the sofa by burning some calories whilst you enjoy your favourite programs. During the advert break use the time efficiently to stoke the fat loss fire. During the first advert break drop down and see how many press ups you can get out. Then during the subsequent advert breaks see if you can beat this number. Repeat the next days but with sit ups, burpees etc.
Plan earned meals
Earned meals are a way of rewarding your hard work on your fat loss journey. These are important to plan in as, all work and no fun is severely limiting, depressing and very difficult to stick too. Plan to reward a week of sticking to the plan by enjoying your favourite meal on the weekend to celebrate. This is shown to increase the likelihood of you sticking to a fat loss plan and remember 1 bad meal amongst a whole week of healthy eating will not undo or damage your hard work. However, it is key to ensure that you don’t let that earned meal turn into an earned weekend.
Get enough sleep
Getting enough sleep is key to fat loss. Getting adequate sleep will reduce your stress levels and the amount of the stress hormone cortisol in your body. If your stress level is too high then you can forget about burning excess body fat. Sleep is also key in ensuring you remain focussed throughout the following day and for you to give 100% effort to your time spent in the gym.
Skip the Lift
How about taking the stairs once in a while?? Forgetting the lift is there is the perfect excuse to get some bonus cardio work in and to take the stairs. It will also mean you don’t have to make awkward small talk with somebody you work with.
Manage your time wisely
Time management is key when it comes to fat loss. Failing to plan is planning to fail as the age old adage states. You need to ensure you have planned enough time in your diary for training, preparing your food, eating your food and sleeping. If any of these 4 things fail then you are setting yourself up to fail. Block these times out in your calendar to make them much more likely to stick too.
Lower your alcohol intake
Alcohol is extremely detrimental to your fat loss aims on two levels. Firstly, your body will priorities getting the alcohol out of the body ahead of burning body fat. So before your body even starts to think about working on that stubborn fat it will try to expel the alcohol you have consumed. Alcohol is also dense in calories compared to protein. Secondly, alcohol will cloud your judgement and will lead to you making poor food choices. Nobody ever consumed alcohol and wanted to gorge themselves on salad and vegetables. These are the parts of the late night kebab usually strewn across the streets Saturday morning!!
Don’t ditch the weights
Lifting weights is a key tool in the battle against stubborn body fat. Stick with large compound moves like squats and deadlifts to ensure you are working as many muscles in one move as possible. Stick to 8-12 reps with the most amount you can safely lift in that rep range. Think about what takes more of an effort on your body- 20 body weights squats or 8 squats with a substantial amount of weight on the bar. Not only will you receive the immediate benefits of lifting the weight on your fat loss, it will also leave your burning body fat long into the night as your body tries to cope with the demand the workout has placed upon it.