25 Fat Loss Tips

Here are a selection of some of the fat loss tips I recommend to people I work with. You don’t need to use all of them, and some of them will probably work better for you than others, that’s fine. But I guarantee that you’ll find it easier to lose weight, and keep it off, by including some of these tips in your daily routine.


1.Track your steps

I’m a huge fan of walking for fat loss and general physical and mental wellbeing. Buy a Fitbit, or something similar and start tracking how many steps you actually do.


2.Don’t drink your calories

To help manage hunger you want to be eating as many of your calories as possible. Try to avoid wasting them on things like coke and sugary, full fat milky coffees. Instead go for water, diet drinks, black coffees, skinny lattes and herbal teas.


3.Budget your calories for when you are most hungry

If you don’t feel hungry at breakfast time then keep your breakfast light, save your calories for the times where you are most hungry and will enjoy those calories the most.


4.Eat more vegetables

Filling your plate with veggies is a great way to help cut down your portion sizes of other higher calorie foods you might have otherwise. For example you’ll eat way less pasta by including a load of veggies on your plate.


5.Remember healthy isn’t always enough, pay attention to quantity and calories too

If you’re eating healthy food and not making progress then the chances are you are still eating too many calories. Even healthy food contains calories and too many calories will mean you wont’t lose weight, or worse you’ll gain weight. Try tracking your calories on an app like MyFitnessPal so you can control how much you eat too.


6.Eat more slowly

If you are always raiding the cupboards after meal times it’s probably because you are eating too fast. Instead slow down, put down your knife and fork between mouthfuls, chew more slowly and let your body actually register that it’s eaten. You’ll often find that once your food settles you aren’t as hungry as you thought.


7.Drink more water

Most of us could benefit from drinking more water. Obviously it’s essential for our health but it can help with fat loss too. Often we eat because we think we are hungry when in fact we are just thirsty.


8.Go for lean meats like chicken and turkey over fattier meats like beef, pork and lamb

Higher fat meats aren’t ‘bad’ it’s just that they are higher in calories. Swapping them for lower calorie, lean meats will mean you can make your daily calories go further (you can eat more food).


9.Tell a friend

If you’re planning on starting a diet then tell a friend, even better get them to join you. Having that accountability can really help with motivation and keep you going on the challenging days. You won’t want to let them down or let them see that you haven’t followed through on what you said.


10.Walk to the shops

Those quick visits to the shops throughout the week for a couple of things could be a great chance to get some extra steps in. Leave the car at home and walk instead, it all adds up.


11.Track for atleast one week

Tracking what you eat on an app like Myfitnesspal isn’t for everyone, but most people would benefit from tracking for just a week. You’ll get an idea of what you eat, how much, and the calories in those foods. It can be a great way of helping you make more informed choices.


12.Take the stairs

Imagine how many extra calories you’ll burn and the extra exercise you’ll get if you always choose the stairs over the lift or the escalator.



If you’re trying to lose weight but haven’t measured yourself then how do you know if you’re making progress? Track your progress using tape measurements, progress pictures and weighing yourself if you’re comfortable with this. And then repeat these weekly or fortnightly. That way you can keep tabs on your progress.


14.Cook in bulk

Make life easy for yourself by making extra every time you cook. When you cook an evening meal do an extra portion for your lunch the next day. Or cook a load of chicken breasts and veggies at weekends so you have them ready for the week. Make eating better more convenient.


15.Set goals

Setting goals can be a great way of staying motivated. Set overall goals and then break them down into smaller goals along the way.


16.Celebrate your wins

When you achieve these goals make sure you celebrate them and give yourself credit for your hard work.


17.Focus on your total calories in 24 hours, not when you have them

We often hear you must eat breakfast, or eat little and often to lose weight. What matters for fat loss is what you eat in 24 hours, so eat at whatever times work for you.


18.Save yourself cash and waste with frozen berries

Having frozen raspberries or blueberries in the freezer means they are always handy to add to your porridge or smoothie as a low calorie fruit addition. They won’t go off and they are much cheaper than fresh ones.


19.You can eat sandwiches and lose weight

Caught on the go and need something for lunch, sandwiches can be a great option. Just look for one with a decent amount of protein and reasonable amount of calories.


20.Plan ahead when eating out

If you know in advance you’re eating out, go on their website and check out the menu. That way you can take your time planning what you’ll have and adjust your daily calories accordingly if you need to.


21.Eat high volume, low calorie meals

Try to go for foods that are lowest in calories and will fill you up most when dieting. Filling your plate with low calorie foods like veggies and salad is a great way to help you feel like you’re eating more and bulk out your meals whilst keeping your calories low.


22.Avoid caffeine after midday

Drinking caffeine after midday won’t make you gain body fat but it might affect your sleep. When we are sleep deprived it can increase our hunger levels and cravings so avoid caffeine after midday to make sure of the best nights sleep you can.

23.Learn to be patient

Fat loss will never happen as fast as you want it to so learn to be patient and trust the process.


24.Find a way of exercising you enjoy

I always advise people try to include some form of resistance training in their exercise routines but you’ll have more success long term by finding something you’ll enjoy and stick to consistently.

25.Remember what works for your friend won’t necessarily work for you and vice versa

People love giving out advice when they’ve lost weight and telling you to try their diet, and it’s easy to get derailed from what you’re doing. Just because it worked for them it doesn’t mean you’ve got to ditch what you’re doing to try. Focus on building a plan and making changes that work for you and then give it time.