lose the first 10lbs or the last 10lbs

Here are 70 fat loss tips to help you lose weight successfully:

1. Set Up Weight Loss Goals.

It's important to set up goals if you want to lose weight. Your weight loss goals should target what you want to achieve with your weight loss, and how you are going to do it. For example I want to lose 20 pounds in 2 months by reducing my intake cookies and sodas. Try to write down your goals on a paper or post-it notes or similar, and put them up at places where the temptations could be the highest, for example in your kitchen or at the refrigerator. It's also important that your goals should be realistic and possible to achieve as well.

2. Eat 5 - 6 Smaller Meals per Day Instead of Starving Yourself.

Research has shown that eating smaller meals more often, will help you increase your body's fat burning metabolism, which also helps you burn more fat. This is why you should try to eat 5 - 6 smaller meals per day, instead of 2 or 3 large meals per day. Try to have breakfast, lunch and dinner every day, together with healthy fruit or vegetable snacks between your meals. You could also divide your 3 large meals into 5 - 6 smaller meals which you eat more often.

3. Avoid Soda, Soft Drinks & Juice.

Soda, soft drinks and juice contain a lot of sugar, and are not healthy for you. This is why you should try to avoid these types of drinks if you want to lose weight. Instead you should try to replace these types of drinks with water, low fat milk, or fresh fruit instead of juice.

4. Drink Plenty of Water During the Day.

Water will help you rehydrate your body, as well as help you increase your body's metabolism. This is also why drinking plenty of water during the day, can help you create a proper digestion, as well as help you lose weight. By drinking more water, you will also be able to flush out a lot of toxins and excess water from your body. It's recommended to drink at least 6 - 8 glasses of water every day, as well as to have a glass of water or more to every meal you eat.

5. Have Healthy Fruit Snacks.

Your should try to avoid snacking on unhealthy snacks such as cookes, sweeties & ice cream if you want to lose weight successfully. Try to replace these types of unhealthy snacks with fruits & veggies, which won't add up as extra pounds on your body, and works great as snacks if you would get hungry between your meals.

6. Make Healthy Food Choices.

The food you eat is very important if you want to get rid of those unwanted pounds. Lean meats, chicken, turkey and different types of fish are all recommended food choices if you want to lose weight successfully. Try to add plenty of fruits & vegetables to your menu as well, and remember to avoid fried types of food, which contain a lot of unhealthy fats & calories. Spicy food can help you increase your metabolism, and this is also why you could try to have more spicy foods in order to lose those unwanted pounds.


7. Adapt Some Type of Exercising & Move Your Body.

Another way to burn off unwanted fat is to move your body more often. Walking, jogging, running, swimming, stair climbing, bike-riding and different types of games or sports are all types of exercises and movements you could do in order to burn off more fat. These types of exercises & movements doesn't require any expensive gym cards, and could be made on a daily basis as well.

8. Keep a Note of Everything that You Eat and Drink.

You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.


9. Halve your Intake of all Pure or Added Fats.

This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

10. Limit Treats Containing Sugar to Three Times per Weeky.

This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

11. Have at Least Two Servings of Fruit Every Day.

This can be for dessert or snacks. Choose fruit that is in season.

12. Drink Water Instead of Sodas, Juices, Milky Drinks or Alcohol.

Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

13. Include at Least Two Servings of Vegetables at Lunch and Dinner.

If you are getting hungry, have more.

14. Eat Slowly.

The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.



15. Choose Food that You can Chew.

The fiber will give you a fuller feeling and also help your digestion.

16. Plan Your Meals and Snacks Ahead of Time.

Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

17. Grated Carrot Makes a Great Snack.

You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

18. Use Whole Grains Wherever Possible.

The fiber will give you a fuller feeling and also help your digestion.

19. Have Lean Meats.

Avoid fried types of food, and instead arm yourself with lean meats such as chicken breast, turkey, fish such as tuna, salmon & cod.

20. Use Smaller Plates for Your Meals.

By using smaller plates, you will not risk to overeat. If you use big plates, the risk is also higher that you will have too much food on every serving you have.


21. Stop Eating When You Are Full.

It's important to stop eating when you are full. Otherwise you will just risk to overeat.
So remember to eat regularly, and to stop eating when you are full.

22. Don't Eat Late in the Evening.

Remember to not eat after 8 PM in the evening.
Your body won't have time enough to burn fat if you eat too late, and this is why you should avoid eating late.

23. Always Eat Before You Go Shopping.

You should not go shopping when you are hungry.
The risk is then just that you will buy something that contain a high number of calories.

24. Build Muscle.

Muscle Building is an often overlooked technique, and can be a great way to get rid of fat.
Building muscle helps you burn fat, as well as helps you increase your metabolism, which helps you burn fat.
This is also why you can successfully burn fat several hours after your workout has been done, because your metabolism runs on a high level.

Another secret is that Muscle Can Never Turn Into Fat.

This means muscle can decrease in size if you not continue to train them, but can never become fat again.
This is also why muscle training and building muscle is a great way to burn fat, and to create a lean & sexy body.


25. Never Skip Breakfast.

By skipping breakfast you will probably just overeat at the next meal.
This is also why you should eat breakfast every day if you want to lose weight successfully.

26. Look for a weight loss "Buddy," Club, or Personal trainer.

This will motivate you to stay and enjoy your weight loss program.

27. Engaging in Aerobics.

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat.
Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

28. Have Oatmeal as Breakfast.

Oatmeal is great to have as breakfast. This is also something that bodybuilders and fitness-models eat on a regular basis. The reason why oatmeal is so great is because it consist of a good combination of carbs, protein and good fat. So try to have oatmeal every morning if possible, and replace sugar with for example applesauce or cinnamon which tastes great together with oatmeal.

29. Eat More Potatoes.

Potatoes contain fiber, vitamins and mineral, and are a natural type of food. Potatoes also contain a low amount of calories. So try to have more white potatoes if possible, which makes a great addition to your meals.

30. Use 100% Whole Grain Bread.

Avoid white bread and instead use whole grain types of bread, which will add more fiber to your body, and help you create a proper digestion.



31. Eat More Fish.

Fish is a good recommendation if you want to lose weight.
Fish won't add up as extra pounds on your body when prepared right, and contain a lot of healthy omega oils.
Salmon, tuna & cod are recommended fish types here, and you should also remember to avoid fried types of fish, which contain a lot of added fats.

32. Avoid Bacon & Sausage.

Bacon and sausage is actually one of the worst foods you could eat.
One strip of regular pork bacon has 130 calories and 30 grams of fat.
So remember to stay away from fatty and processed meats, and instead stick with lean meats such as chicken breast, turkey, fish and egg whites. Your body will thank you!

33. Don't Eat White Bread.

White bread is treated in the body in the same way as sugar.
Whire bread contain no nutritional value, and should be avoided.

Whole grain bread (100% wheat, rye) is another story.
In whole grain bread, the vitamins, minerals and fiber has been left intact.
So if you want to get rid of fat, give up the white flour, and instead eat whole grain.

34. Limit Your Intake of Potato Chips & Nachos.

Chips contain lots of calories, fat, flavour additives and refined oils.
If you still want o have chips, you should try to go for the fat free types that can be found at the health food stores today.

35. Avoid Sugary Breakfast Cereals.

Most types of boxed cereals contain a lot of sugar, and some even contain more ten 50% sugar.
So remember to check the list of ingredients before you buy any cereal, or instead replace it with healthier alternatives such as oatmeal or high fiber musli.
The hidden sugar in breakfast cereals can easily turn to fat.

36. Keep Away from Fried Food.

Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

37. Make Exercise Easy so You Do it Every Day.

How many times have you said to yourself, "Today's the day I start exercising!" Probably quite a few times. The trick is to make exercising easy. If you haven't started exercising then you are making it too hard. You need to make exercising easy and accessible. Try taking a walk when you get home from work. Or walking on your lunch break. Or keep your gym bag at work. Do something to make exercise easier.

38. One Way that you can Lose Weight is to Develop Some Sort of Hobby.

Have you ever noticed that when you are busy with a hobby that you do not end up craving food as much?
You have to keep your mind off of your cravings if you want to lose weight quick.

39. Have Egg Whites.

An important part when it comes to burning fat, is to have lean protein with every meal.
Egg whites contain zero fat, and is a great source of protein. Here you could for example have omelets without the yolks.


40. Get A Scale.

That's one of the first items you'll need. But you don't just need a scale for your body. You also need a scale to weigh your food. When people "eyeball" their food and they think that they've got their portions down, often they are completely wrong. Getting a food scale helps keep you honest. When you see the numbers right on the food scale - there's no argument. Getting the numbers - both from how much you weigh and how much the food weighs - these are excellent tools for your success.


41. Use Notebooks.

Every dieter needs a big notebook and a little notebook. The big notebook is to start a journal and to write in every day. The little notebook is to write down every morsel of food that goes into your body. These are called your food journals. The larger notebook is meant for your thoughts and you don't always have to write about food - because often we eat because of our problems. By writing your problems down you'll keep yourself from overeating because of problems that you have. You are giving yourself an outlet.

42. Focus on Doing, Not Losing.

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan. Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.

43. Build Bit by Bit.

Short-term weight loss plans should not be "pie-in-the-sky." This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.

44. Use Measurable Measures.

Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan. This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.

45. Walk More.

Walking is one of the easiest ways to burn more calories, and to reduce fat successfully. You could for example walk to your local grocery store instead of using your car. Another tips is to get down a block before your destination, and walk rest of the way, if you go by bus or subway. Long walks together with a friend or partner can also be a great choice, which helps you burn more fat.

46. Have Baked Food Instead of Fried Food.

When you prepare your food, try to bake it without fat instead of frying it. Baking is a far healthier method of preparing food than frying, and requires lesser oil or fat as well.

47. Dancing.

Dancing can be a great way to burn more calories and unwanted fat. This is also why dancing could help you get rid of those unwanted pounds successfully. You could for example turn on your sound system at home and start dancing like wild. You could also join a dance class, where you will get to move plenty, and hopefully meet a lot of new friends as well.

48. Keep Up the Self-Encouragement.

An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record. After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.

49. Eat Only When You are Hungry.

Some of us tend to eat whenever we see food. Instead it's important to remember to eat only when you are hungry. You could for example ask yourself every time you are about to eat something, do my body really need this right now.

50. Sleep More.

According to research, it is riskier for people who do not get enough sleep to gain weight.
Also, muscles are regenerated during the last couple of hours of slumber.



51. No Sugar (artificial sweeteners included).

In many diets, sugar is the number one culprit when it comes to putting on weight, especially around your stomach. Simply by eliminating sugar, most people can lose 10 lbs in one month.

Some of the main foods that you need to look out for would be…

-> Soda (even diet soda)

-> Juices and Sweetened Teas (orange juice, apple juice etc…)

-> Processed Foods

Make sure you read labels and see how much sugar is in the food you are eating. If you are following the nutritional guidelines from the 31 Day Fat Loss Cure, then you wont be eating many foods that have food labels, so sugar should not be too much of a problem.

52. No Whole Grains.

Usually when I tell people they need to stay away from whole grains, they look at me with a puzzled look. Food companies and the government have been telling us for years that whole grains are part of a healthy diet.

Your body was designed to eat meat, fruits, vegetables, nuts & seeds. Not processed foods like bread, cereal and pasta. Foods such as whole wheat bread and whole grain cereal are marketed as healthy, yet when I ask clients to drop these from their diet they ALWAYS lose fat, and feel so much better.

You'll instantly notice you have more energy, feel better and you'll probably lose 5-10 lbs of stomach fat in just a few weeks…

53. No Dairy.

Dairy is another one of those things that people think they need for “bone health”. Well guess what… Calcium helps you have strong bones, and you can find plenty of that in foods like spinach leaves, nuts, oranges, broccoli and celery.

Not only is dairy calorically dense, but its also VERY processed. One of the big things I preach is staying away from processed foods and making sure you focus on real foods!
The main culprits when it comes to weight gain with dairy are yogurt, milk, ranch dressing and cheese (note: eggs are not considered dairy, they come from a chicken, not a cow).

If you were to eliminate just these 3 foods from your diet (sugar, whole grains, dairy) then I guarantee you will easily lose 20 lbs+ of stomach fat.

54. Eat More Fat During the Day.

Increasing your healthy fat intake can make you feel full and reduce the urge to eat when you shouldn't. Avocados are an excellent choice and a small handful of walnuts is my go-to crave buster. Nut butters are great with a few sticks of celery – just make sure nut butter you choose (I prefer almond butter) does not have any added sugar or salt.

I also don't hold back on the balsamic vinaigrette on my spinach salads – if you make your own, extra virgin olive oil should be the main ingredient.

55. Crunch this not that.

There are plenty of options to satisfy the urge for something crunchy without devouring a bag of potato chips. Celery is my favorite option. I've also found carrots, thickly sliced cucumbers, and bell peppers great when I want to crunch. And of course a nice crisp apple is an excellent choice.

56. Get Some Sweetness.

Many of us have a seemingly uncontrollable sweet tooth. When you can't fight the urge any longer, I recommend a piece of fruit as you first line of defense. nd go with the really sweet fruits – pineapple, banana, cantaloupe, mango, and watermelon will give you the sweet taste you are craving without piling on the calories.

But be warned, I have seen clients have trouble losing weight when these foods are eaten in very large quantities. So have just enough to satisfy your craving and then be done with it.

57. Cut out Whole Grains & Dairy.

I'm assuming you already have a good diet if you're worried about your lower abs..

When it comes to showing off those lower abs, the #1 priority will be your nutrition. You can do crunches and situps to your heart's content, but if you want to actually see your lower abs, then you'll need to dial in your nutrition..

My recommendation here is to knock out all whole grains and dairy products.

The main problem foods usually are..

- Milk

- Yogurt

- Ranch Dressing

- Rice

- Bread

- Pasta

- Cereal

By eliminating these foods you'll see major loss in belly fat especially in your lower abdominal region.


58. Squats.

The squat is another effective full body exercise that places its main emphasis on the glutes and the quads. Hamstrings, calves and lower back are also exercised during squats.

Make sure you start with a small amount of weight when you start out doing squats and work on your form. Also, do NOT use the Smith Machine for doing squats no matter how much easier it seems to make them. While using the Smith Machine, many things can go wrong because it promotes an unnatural range of motion which can result in improper knee flexion and problems with the lower back because of foot positioning.

Learn how to squat properly the old fashioned way with a bar in the cage and you'll see major improvements in your muscle gains.

59. Deadlifts.

The deadlift is excellent for overall body development. I firmly believe that the deadlift and the squat are the two most useful exercises you can do while at the gym.

The deadlift exercises the lower back muscles primarily, the abdomen, quads, hamstrings and glutes. As you see it works a load of muscles. The deadlift feels awkward to new lifters, and it takes a while to perfect the technique. Start training with only the bar or with a very light weight until you have refined your technique.


60. The Crunchy.

Missing the crunch of potato chips, corn chips, or any other chip that comes in a brightly colored bag? Try replacing them with crunchy fruits and vegetables. Apples are my go-to solution for this. They require zero preparation and are easy to transport - grab it and go for all of your crunchy cravings. Other good options are celery, carrots, thickly sliced cucumber, nuts and bell peppers.

61. The Sweet.

If you are really aching for a sugar fix, allow yourself a serving of some of the sweeter fruits. Bananas are a good one to start with. Other options are cantaloupe, pineapple, and watermelon. But do not make these the focus of your fruit servings; I have seen clients halt their weight loss by overindulging in the sweeter fruits. But a banana or pineapple once per day can really cure your sweet tooth.


62. Have Scrambled Eggs with Veggies for Breakfast.

For those with time to cook in the morning, eggs with vegetables scrambled in is the way to go. First, sauté vegetables in a pan with olive oil, then add beaten eggs, including the yolks, and scramble. What an "eggs-cellent" recipe!

63. Omelet a la Leftovers Works for Breakfast as Well.

Since so many like eggs as a part of their morning, this is another great option. Leftovers from your previous nights' dinner often give you a buffet of options to fill an omelet.
Try that leftover stir fry, or put your chicken and vegetables into an omelet with a little salsa or avocado for southwest flavor.


64. Dark Chocolate.

Need I say more? I love dark chocolate! I eat a small piece nearly every day. You'll want to select a good quality bar (I'm a Green & Black's fan) and try to select a chocolate with at least a 70% cocoa content.

And to get lean, you have to stay away from the salty and sugary snacks that you might crave. But when the crave becomes too much, you have options before reaching for the junk food.
Instead increase your healthy fat intake, eat veggies that crunch and fruits that are sweet, and reward yourself for your efforts with a little piece of dark chocolate.

65. Eggs.

They're not just for breakfast. I often have an omelet made with two eggs and lots of veggies for lunch or dinner. And if you like your eggs hard-boiled, they make a great transportable snack.

66. Beef.

I'm partial to sirloin and grass-fed when I can find it. But any lean cut that you like will do. usually make my steak stir fried in a wok with olive oil or grilled on my clamshell style contraption that bares the name of a former heavy weight champ.

67. Chicken Breast.

I buy my mine boneless, skinless, and free range when I can find it. And if you prefer the thighs and legs, those are fine too. Just avoid the deep fried drenched-in-sauce chicken wings.

68. Tuna.

Tuna steaks on the grill are great, but I'm talking about good old canned tuna. I'm partial to the albacore in water variety that comes in the smaller 3 ounce cans. I usually just drain it and eat it straight from the can with some carrots or celery.

69. Whole Milk.

Over the years, I've had fitness clients that actually want to put on some weight. and when they do, lots of whole milk is always one of my recommendations. But if you are trying to lose weight, stay away from the milk even though it can be a good protein source.

70. Chicken Sausage.

Your standard beef or pork sausage is often loaded with preservatives and other stuff you'd rather avoid. But you can find chicken sausage in the "gourmet" section that has only all natural ingredients. I like the precooked variety (although I usually still grill them) as an emergency protein source. If I'm in a rush, I can grab one of the sausages and eat it in the car with no problem.