25 Fat Loss Tips To Get You In Top Shape

Flickr: cosmic bandita

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 — 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.

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.

Flickr: ugocei

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. Educate yourself on calories
if you want to succeed with weight loss, check out the calorie content of the foods you’re eating — I’m not saying examine every morsel you put into your mouth, but it’s good to have some idea of what calories you’re taking in.

So, start reading nutritional labels (particularly for those foods you routinely eat), so that you become more aware of what’s in the foods you’re eating.

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

Flickr: mythoto

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.

Flickr: oliliqui

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 with 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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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?

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{ 111 comments… read them below or add one }

Ruth August 10, 2010 at 6:55 pm

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. :-).


Melanie August 16, 2010 at 3:12 pm

Definitely NOT beyond you!!! Full faith in you :-)


Trish August 11, 2010 at 4:45 pm

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


Melanie August 16, 2010 at 3:13 pm

Glad you enjoyed!


Connie August 11, 2010 at 10:21 pm

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!


Melanie August 16, 2010 at 3:14 pm

Hi Connie,
What kind of snacks are you eating? It is pre-packaged snack packs?


lipo August 12, 2010 at 9:57 am

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 =-.


Fat Loss 4 Idiots Menu August 13, 2010 at 7:36 am

Great points in this article. Active vacations are a GREAT way to stay healthy and fit. Also a great way to have fun!
.-= Fat Loss 4 Idiots Menu´s last blog ..Fat Loss 4 Idiots Menu =-.


Melanie August 16, 2010 at 3:24 pm

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


Joel August 13, 2010 at 5:54 pm

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.


Melanie August 16, 2010 at 3:26 pm

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.


Cathy in NZ August 17, 2010 at 6:45 am

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 :-)

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 =-.


Anita August 18, 2010 at 8:16 am

Great tips Melanie – thank you :)
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 :) Otherwise you’ll be fighting 2 battles – the ‘bulge’ and the people around you.


Danica August 18, 2010 at 10:27 pm

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 =-.


Melanie August 26, 2010 at 6:17 pm

Thanks Danica. So true.


Gym Membership October 13, 2010 at 4:17 pm

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.


Melanie October 14, 2010 at 7:23 pm

Thanks for your comment.


Albert March 2, 2011 at 12:38 pm

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.


Alex Lim@luxury kuala lumpur hotel April 16, 2011 at 2:16 pm

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 :)


Melanie April 22, 2011 at 8:23 am

Agreed :-)


Fiona Kirk May 25, 2011 at 11:19 pm

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!!


Vanda May 31, 2011 at 1:14 pm

Very useful article for me! Thanks for these tips.


Abbas June 12, 2011 at 11:46 pm

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!


Abbas June 12, 2011 at 11:50 pm

Just noticed i spelt ‘wait’ as **weight** on 3rd line from end.

Im too excited! :-).


Melanie July 1, 2011 at 1:42 pm

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.


Emma Humeniuk November 16, 2011 at 12:45 am

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?


Melanie December 2, 2011 at 9:46 am

Hi Emma,
Did you get the others emails your were asking about? You can contact me using this page on Dietriffic.


Kiran January 3, 2012 at 11:12 am

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 :)


Melanie January 10, 2012 at 8:19 pm

Hi Kiran, Here are a few articles which may help, but do be aware you cannot spot reduce areas of fat, you simply need to work your whole body and eat a healthy diet:



Eliza March 1, 2012 at 5:32 am

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.


Kay March 20, 2012 at 6:40 pm

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 :(


Melanie March 28, 2012 at 1:17 pm

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.


James Dailey March 16, 2013 at 6:49 pm

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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