25 Fat Loss Tips To Get You In Top Shape

CoachMel Weight Loss Tips 66 Comments

If you’re like most people, after making the decision to get on with your weight loss, you’re antsy to see results.

It’s totally natural to be excited about these new changes โ€” you’re ready to move forward, full steam ahead, that’s a great sign.

But, before you dive into your new program, consider the following tips. These are some of the main areas people fall down on when they try to lose weight.

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1. Create a food menu

Like most things in life, having a game plan is vital. And, weight loss is no different.

Always start your week by figuring out what meals you’ll have ahead of time, and then prepare a grocery list that will guide you in what to purchase.

When you stock only healthy foods in your home, it’ll be so much easier to stick to your program.

2. Get a workout buddy

Looking for a way to stay motivated? Nothing beats having a workout buddy by your side to make you show up to each and every session.

Find someone who has similar goals as you do, and a similar workout plan. When you know someone’s counting on you to show up, it’s so much easier to get yourself going and to that workout session.

3. Clean out your cupboards

As much as you hate to part with it, try your best to clean out your cupboards and get rid of any foods that just don’t fit into your plan.

While it can be difficult to say goodbye to your favourite brand of cookies, if you do, the temptation to satisfy your craving will be reduced ten-fold.

4. Get some new music

If you’re finding it harder and harder to get pumped for your workouts, find some new music to load on to your MP3 player.

Whether you’re into fast and upbeat, or something more “clasical”, a selection of new songs can really get you working hard again.

5. Try a new cardio class

If there’s one aspect people have a hard time sticking with, it’s cardio. To prevent cardio boredom and eventually dropout, try some of the new fitness classes at your local gym.

Whether it’s power yoga, kickboxing, or some other variation, it’ll get you burning calories and enjoying your workout sessions again.

6. Get online support

If you find you don’t have people around who encourage you to stay active and eat properly, turn to an online support group.

These groups are a fantastic way to get encouragement to stick with your goals, and to find other liked-minded individuals to share the process with.

7. Make food substitutions

If you’re dealing with massive food cravings, consider finding some fast food substitutions.

For example, if you feel like you’ll die without some ice cream, consider a cup of natural yoghurt instead (freeze it if you prefer).

Want a big plate of spaghetti? Consider spaghetti squash with some tomato sauce for a lower carb version, which tastes really great, too.

By making smarter choices that fit into your diet, you can kill the cravings and stay healthy at the same time.

8. Read labels

If you want to succeed with weight loss, you need to educate yourself on what’s in the foods you are eating.

So, start reading nutritional labels (particularly for those foods you routinely eat), but also make an effort to avoid eating too many packaged foods.ย 

9. Buy new workout gear

Some people find getting new workout gear extremely motivating.

Perhaps you need a new pair of running shoes, a new sports bra, or something else that makes your workout more enjoyable. If that works for you, go for it!

10. Create a journal

One thing that helps people when they try to lose weight is to create a journal.

In your journal try writing about any thoughts or feelings that hold you back, things that help you lose weight, and also about the results you’re seeing.

By getting it out on paper, it helps prevent stress and obsessing over the whole process.

11. Back away from the TV

Those who spend their time watching TV each night are far more likely to battle a weight problem.

So, find some other activity to do instead, such as grabbing a coffee with friends, or taking up a new hobby.

12. Add 10 minute walks

While getting a good cardio workout in a great, don’t think you have to hit the gym to get in a good workout.

Ten minute walks throughout your day can really aid your weight loss, and are a great starting place if exercise isn’t the norm for you.

Try to get a 10 minute walk in during the morning, one at lunch, and one in the evening following dinner.

13. Get your partner involved

Do your best to get your partner or a close friend involved with your efforts.

It’s going to feel easier to stick with your program if you have some support, and even more so if they’re working towards a similar goal.

14. Try one new recipe each week

One very good way to cure dietary boredom is to try at least one new recipe each week.

By doing this you’ll reduce your chance cheating on foods that aren’t nutritiously sound just because you’re bored with your current eating routine.

15. Swap coffee for green tea

If you typically start your day with a cup of coffee, swap this for green tea instead.

Green tea provides numerous health benefits, and is thought to help speed up the metabolism, which is great for fat loss.

16. Toss the scale

If you’re still suck on using the scale to determine your weight loss progress, it may be time to abandon that forever.

Weighing scales are a poor way to gauge success because they don’t tell you whether what you have lost is fat or muscle weight.

Instead, use the mirror as your guide, or start using a tape measure. If you really want to know how you’re progressing, get a body fat assessment taken.

17. Try an early morning cardio session

If you aren’t doing early morning workouts, make it your new mission to get in some early morning cardio training.

By getting it out of the way at the start of the day you’re less likely to put it off, and it’s a great way to begin the day, as you feel fired up to stick with your new healthy habits.

18. Add more fibre

Eating lots of fibre rich foods helps slow down your digestion, and keeps you feeling satisfied for longer.

Toss some blackberries onto your morning bowl of oatmeal for an easy way to add another 5-10 grams of fibre.

19. Expect hurdles

If you’re constantly expecting perfection from yourself and your diet you’re going to find it’s difficult to stay on track.

Instead, try to come up with some fast solutions that you can turn to should a hurdle arise. This will allow you to deal with it properly.

20. Cut out all processed foods

If there’s one group of foods you should avoid, it’s processed foods.

When you remove all packaged foods from your diet, you’re sure to see weight loss benefits.

21. Freeze some food portions

If you’re busy and don’t have much time to cook, cut down your meal prep by making a batch of healthy foods on the weekends, and then freeze some in containers for later.

Soups, stews, and stir-fries all work well for this purpose, and will make meal time a breeze later in the week.

22. Try incline walking

If you’re not a big fan of running, a great alternative that will help you burn calories fast is incline walking.

This is the perfect way to get your heart rate up and your muscles working, without the high impact nature of running.

23. Get in some healthy fats

Do you avoid healthy fats because of the calorie content? If you do, it’s time to get over this.

Start taking in more healthy fats such as olive oil, flaxseed oil, nuts, seeds, and fatty sources of fish. These will improve your blood cholesterol profile and stabilize your blood sugar levels, without hindering your weight loss efforts.

24. Take an active vacation

Far too many people let the weight creep on when they go on holiday because they feel they can’t stick withย their eating plan and workouts as they should when out of their normal routine.

Instead of kicking back and forgoing exercise on your next vacation, why not consider a few active pursuits?

Mountain climbing, surfing, cycling or simply walking around looking at the sights, are all great ways to get active and burn some calories.

25. Don’t shun night-time snacks

If you feel true hunger at night-time, a snack is not going to completely derail your progress.

If you plan for it, choose something healthy, and are sure to include it in your total calorie intake, there’s no reason why you can’t have a healthy snack, without gaining weight as a result.

What are your fat loss tips? I’d love to hear from you, too…

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Comments 66

  1. Ruth

    Great advice! Nothing beyond anyone including me:-).
    Time 2 put into action.
    It’s about not giving up. Keep trying to get there. If we fall a day:) get up and go on. Thanks Mel. :-).

  2. Trish

    Great tips! I particularly like #14 new recipes and #24 active vacations. Thanks for sharing!
    .-= Trish´s last blog ..Chocolate Fig Smoothie =-.

  3. Connie

    I have been buying snacks with less fat content, 2 to 4mg/serving, its very helpful. I also eat more low fat yogurt in my diet. I also use low fat yogurt instead of sour cream in recipes, its great, you don’t even notice the difference. thanks for the tips, I like the exercise with your vacation!

  4. lipo

    One major fat loss tip that has aided me is that you should swap all your high GI cereals such as Coco Pops or Frosties and replace them with low GI ones such as Weetabix and Oatibix, which reduce the number of carbohydrates you have and keep you alert.
    .-= lipo´s last blog ..Liposuction =-.

    1. Melanie

      On Saturday I was driving up “home” to my mum’s, and past a family towing their caravan loaded with bikes and kayaks on the roof… I have to say I was a little envious!! That’s my kind of vacation too, lol

  5. Joel

    These are awesome tips for weight loss. They cover a broad spectrum of actions to do. If people do these tips, I don’t see any reason why a person can’t be successful at losing weight. The healthy fat tip is one that is surprising to me to learn. I didn’t know there was any fat that was good for me. Thanks for these tips.

    1. Melanie

      Hi Joel,
      A lot of people don’t know that one. It’s a shame, and pretty unhealthy to always be eating “low fat” foods. I’m glad you liked the article.

  6. Cathy in NZ

    The problem I now have is that ‘walking’ is going to make the current plantar fasciitis act up! I’ve had it about a year and I’ve been advised that they are a ‘pig’ to get rid of – tell me about it ๐Ÿ™‚

    I just think it’s getting better and I get out of bed and it says “hey, I’m still here, go lightly lady” – of course, by then I’m overbalancing in the bedroom thinking “hey, why can’t you motor off somewhere else?”

    It also moans from time to time when I’m climbing stairs/steps at Uni – it loves to remind me 3/4 up to floor One that it is there (like a bad friend, who doesn’t let you know at step one…)
    .-= Cathy in NZ´s last blog ..the changing face of accessing mass-culture =-.

  7. Anita

    Great tips Melanie – thank you ๐Ÿ™‚
    I particularly like #13 – involving your partner… And involving anyone who’s around us too. One of the most important factors for weight loss and achieving any goal really is having the support of those around us. It’s important to make sure you surround yourself with people who want you to do better ๐Ÿ™‚ Otherwise you’ll be fighting 2 battles – the ‘bulge’ and the people around you.

  8. Danica

    Great tips Melanie, and especially #10. It’s all too easy to eat a candy bar and conveniently “forget” when counting calories for the day – those little nibbles count too.

    Keeping some kind of diary or journal forces you to see what’s really going on, and take steps to minimize the damage.
    .-= Danica´s last blog ..Monday Motivation =-.

  9. Gym Membership

    Good information, thanks for posting that. I have bookmarked your site and will come back to see what else you have to say. Losing weight is so challenging for me that the more information I have the better: there are so many ideas and people to learn from. Looking forward to coming back and learning some more to help make a difference to my body weight.

  10. Albert

    I love reading the posts on your site. The content is fun, fresh and simple. I think that one of the best ways to lose weight is to control your sugar cravings. Instead of high-calorie desserts, reach out for a fruit or a healthy snack such as low-fat yogurt.

  11. Alex Lim@luxury kuala lumpur hotel

    Great post ! I would like to add that in order to maintain a good body weight one need to cut down both on suger as well as salt. Eat a lot of fibre rich food and drink plenty of fluid but not the carbonated drinks ๐Ÿ™‚

  12. Fiona Kirk

    A girl after my own heart! Let’s keep banging on about the amazing properties of Omega 3s for fat burning – there are far too many out there still swayed by the ‘fat makes you fat’ mantra. Great site, lots of really positive and workable advice. And, what can I say about Elissa? Gorgeous!!

  13. Abbas

    Hey All!

    What a great website. This is the first time ive come here and its great!

    A great way to start walking or jogging is to sign up for a 10K run/walk or Half Marathon. This helps motivate you.

    I recently signed up for the Birmingham Half Marathon happening in October 2011. They have given me a proper running schedule. You dont even have to go out every day. You start with short runs and walks. This slowly increases and eventually it leads up to running 12 miles. I cant weight. Ive even treated me self to a new watch with a timer.

    Keep up the good working everyone!

    1. Melanie

      I think that is a wonderful idea, Abbas. I’ve thought of doing that myself too. I think it’s one of the best ways to motivate yourself into action. I hope the marathon goes well for you.

  14. Emma Humeniuk

    Hey Mel,
    I downloaded your ebook and loved it, and was also to receive the emails for 7 days, but have not received the email for today? I also wanted to email you this paragraph on my weight loss so far so may I ask what your email address is?

  15. Kiran

    Hi i was wondering if you could send me a model schedule along with exercises of what a 16 year old should eat and do in order to lose weight on thighs, bum and stomach and face please? Thank you very much ๐Ÿ™‚

  16. Eliza

    Great tips Melanie i should say! hav struggled with weight loss for 15yrs now and am glad that ur tips wil make a difference. My body wil never be the same again.

  17. Kay

    I am trying and found i have incorperated a lot more fruits and vegetables into my diet. It’s hard though when living with your boyfriend who doesn’t always see it as important as you do and now his brother moved in and he acts like he’s allergic to vegetables.
    Hard to get him involved in activities, he is pretty sedentary, as well as myself other than walks and healthy eating, I have commitment issues with the gym ๐Ÿ™

    1. Melanie

      Hi again Kay, I personally wouldn’t worry about not enjoying the gym. The key thing is that you are taking some form of exercise each week, so just do whatever you enjoy doing. It’s absolutely fine to workout at home if that’s what you enjoy better. Here is a home exercise workout plan I wrote about earlier.

  18. James Dailey

    Great article! One quick and easy fat loss tip is to eat more fish, like 3 times a week – of course it depends on how you cook it – I know as per my own experience that this can help, and very fast too!

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