There are many ways to lose weight really – the key is to find a method that works for you and stick to it. But, as we all love a good list of tips that are easy to follow, this is MotleyHealth’s top tips for losing you fat and slimming down.
1. Start Exercising
Maybe this is obvious, but it is amazing how many people want to achieve weight loss without workout out! Exercise can be anything really, so long as you are working your body hard. Running, weight training, swimming, soccer practice, squash, martial arts, dance, athletics, gymnastics, tennis, yoga, Pilates, walking, cycling – pick one, pick two – and do them often. Find out more here.
2. Start Fasting!
Fasting works. Why? Because you are not eating! OK, we could go into metabolism and starvation and all that (you could read this) but in short – more time fasting = less time eating = more time burning fat.
We all fast every day – this is why the first meal is called “Break Fast“. A more effective fast is the 5:2 fast, or if that is too much, a 16:8 fast.
3. Dump The Junk
Junk food is the biggest problem for many people. It is full of calories, being laden with sugar and fat. There is little quality nutrition and it is often high GI (low GI is best), meaning your body digests it quickly, pumps masses of sugar into your blood, which is quickly absorbed into fat cells – and then you feel hungry again!
Simple life rule – stop buying processed foods. Buy fresh fruit, vegetables and meat. Milk and cheese is allowed – this is old school processing! Remember, sugar is bad.
4. Sleep More
The relationship between sleep and weight may be complex and not really understood, but it is real. Less sleep leads to more binge eating and the consumption of larger meals. People who work long hours and party hard are more likely to see the pounds creep on. You probably known somebody who always has an early night, is always looking fresh and slim – try to be that person!
5. Drink Less
I like a drink as much as the next man. Whether it is ale, wine, gin or whisky, I love it. But, too much booze will lead to weight gain. Why? Because alcohol is energy. When you drink, all of that energy needs to be processed before the energy in your food is used. So every extra drink simply means, more fat.
6. Drink Water!
OK, this is cheating really. If you follow rule no. 3 and ditch the junk, you should mostly be drinking water. Water is perfect for our bodies, it is zero calorie, tastes great (most of the time) and keeps us healthy. There is nothing magical about water, it is just that we evolved with only water to drink – not soft drinks, milkshakes, beer, soda, lattes or Mojitos.
7. Get Stronger!
Sort of the same as exercise, I know, but lifting weights is a great way to not only burn fat, but also increase your metabolism. Build bigger muscles and your body will use more energy to maintain these muscles, and this means less energy is available to maintain your fat!
8. Stop Ageing
As we grow older, metabolism slows down and we gain weight. So, stop ageing! Just say no to the slow, progression of time! Stop the clock, turn back time, and be slim forever!
9. Don’t Stress
If you found rule no.8 annoying, you might be too stressed. Stress causes weight gain – all sorts of hormones rush about the body and screw up metabolism, cravings and sleep patterns. Stress also leads to depression in some people, and this can quickly put an end to the daily workouts.
10. Don’t Do It Alone
Many studies have shown that people who lose weight or workout with others are more successful. Those who attend weight loss clubs are more likely to lose weight, and those who go to the gym with friends are likely to work harder and get fit faster. The same applies fitness classes – most people are competitive and work harder if in a class environment. This is especially true for men – men want to impress women with their super-fitness levels and also look better than all the other guys!
If you are stuck for ideas, try our weekly exercise plan – why not get a friend or two to join you? These home-based workouts can be done without any equipment – why not start today? If you want to learn more about losing weight, read this article next.
Zii, the most important tip I can give is this: Just stick to the plan. If you maintain the exercise and eat healthy, and do not binge or sneak in naughty snacks, you will lose weight. Daily regimen – be active, exercise 45-60 minutes, eat 3 balanced meals a day.
hello i am wondering if i do situps and crunches everyday in the morning and at night? will that help me lose my baby fat?
Hi Kelly, it will help, but it will only help a little. You need to improve your diet and do some cardio and some resistance exercise (weight training, bodyweight circuits etc.).
oh ok so cardio will be the best one. i see. how about the treadmill on mornings and night. sorry i have been trying so hard to lose weight.
That is fine Kelly, just keep building your fitness.
How I loose my body weight through spell. I woke up one morning to find out
that my body system has changed in its functioning and after a week my body
weight begin to increase rapidly until it get to about a weight of 120-180
kg. It was a helpless situation for me because I’ve been to so many places
without a right diagnosis of what to Dr. Agbadi for his services rendered
and helping me regains my normal life. If you is really happening. My days
of mystery came to an end after I meant with DR. Agbadi. He gave a precise
diagnosis to the excess weight and told me to send my pictures which I did.
And then he bought some items which he uses to cast the spell.
Surprisingly, after a week my body weight return to normally
and it was unbelievable. I’m forever grateful need his helping hands
contact him on his Email(crazy charlatan’s email removed)
Hello Annie, and all others who may be reading this after searching for spells to help lose weight – these are all scams, designed to take your money.
Getting fat is not a mystery – it is because you eat too much.
Losing fat is not a mystery – it is done by eating healthy, eating less and exercising more.
If anybody tells you different they are a lying, thieving, snake oil selling charlatan.
Of course, I will happily review the scientific evidence if there is some – has there been a double-blind placebo study using spells to aid weight loss?
Awaiting your reply,
Team MotleyHealth.
Hello, I think what you’re doing here is magnificent. Thanks for taking the time to educate all of us about the importance of eating healthier and exercise. I recently started to work out again after 15 years of being a couch potato. After marriage and having 2 great kids, I’ve gained over 35 lbs. I’m only 5 ft 6 and in my 40s. I am realistically shooting for about 150 lbs. I’ve noticed that running is harder on my knees now. I can only run 2 to 3 times a week now instead of 5 to 7. I bike about 1-2 times per week as an addition. Hardest part I realize is cutting down on eating rice. I’m Asian. What would you suggest as an alternative? Thanks in advance and you rock!
Just have vegetables instead of rice. Rice is a staple food – it is a vital energy source for those who have no alternative. You have an alternative – vegetables!
Hi!
I am 15 years old I have a beer gut! What will I do to have a flat stomach and my weight is 120 kg..what will I do to reduce my body weight, cause my uniform is not fit to me because of my stomach.
PLEASE REPLY IMMEDIATELY BECAUSE I WANT TO HAVE FLAT TUMMY BEFORE SCHOOLING.
Hi Dexter, at 120kg it sounds more like total body fat is a problem. You need to totally change the way you eat and start exercising. Follow the advice above, read our healthy eating guide and start exercising to lose weight – see our fitness section.
Motley,
Does Swimming 45min/day for 5days a week and 2-3hrs brisk walk per week build body muscle??
I am taking lot of time to get toned up and loose 2kgs. Need motivation to continue. Please help
Hi Benki, you will build some muscle through swimming, but it will be very lean and built for endurance. If you wish to develop more toned muscles, you really need to lift some weights. See https://www.motleyhealth.com/strength/beginners-weight-training-exercises for more info on this.
Thanks Motley, I have l5-S1 slipped disc my doctor does not encourage any sort of weight training. No other way???
Hi Benki, I am not experienced with this topic, however, this page does provide some advice on the topic: https://chadwaterbury.com/how-to-lift-with-a-herniated-disc/
It is possible to do some weight training. It may be worth speaking with a personal trainer or physiotherapist with slipped disc experience and develop a training plan which will allow you to increase your muscle mass without aggravating the condition.
Sure. Thanks
Hi there, I am 30 years old my height is 5.1, and I weigh 62KGs, I feel so embracing to go out, I really want some advice?
Please Help
Hi, I’m 16 years old and I wanted to ask what kind of cardio workouts I can do to lose weight at around 3 months or so, because I wanted to get ready for soccer season this winter at my high school and my coach really encourages me that I lose weight because I don’t really run as fast as I’m supposed to. I weigh 158.8 pounds and I wanted to lose 38 of those pounds in 3-4 months, I also really wanted to know what would be your recommendation for a daily diet. thanks.
Hi Alejandro, well, I highly recommend you start running – this is pretty vital for soccer. Also, take a look at our page Football Training Drills and Soccer Workouts. As for diet, you cut out all the junk, 3 meals a day, vegetables, lean proteins (chicken, eggs, fish) and plenty of fruit etc. You need to start putting the hours in daily if you want to be in shape for soccer, it is a really demanding game.
Hi, I’m 13 years old and I need to lose some fat. I weigh 168 pounds and im 5’4, I come from a big family but I need to lose this weight for football. I want to lose at least 20 or 30 pounds before next year. I workout and run a lot. My weight has never held me back or made me slower, but it has held me back from taking my shirt off at the beach and stuff. Help Me Please
Hi Adam, just keep up with the exercise you are doing and stop eating junk food. Try not to snack between meals, and if your family meals are not healthy, try to raise the topic at home, it will benefit all the family. As you grow over the next year you will be using up more energy, so a combination of exercise and healthy eating should be all you need. What exercise do you do other than running, and for how many days a week do you exercise? Aim for 4-5 days if possible. The more you do, the fitter you will get.
I do 50 yard suicides (10 reps and water in between) and I do tackling drills for 30 minutes.
I workout 3 to 4 times a week, Thank you Motleyhealth
Sounds pretty good, maybe build up your endurance with some longer runs, say 3-5 miles. This will aid your game too.
Hi, I’m 5 ft 2 inch and weight 110lbs….. I’m not fat but I am fat … If I do cardio I would become slimmer…. What should I do? I eat healthy diet like salad, grilled foods, soups…. What should i do? I had a c- section… When I changed my eating habits I lost 20 lbs… I wanna lose my fat….
Hi Unsa, your Body Mass Index (BMI) is 20.1 which is healthy. Sounds like you just need to work on your fitness – exercise more often, do some weight training / bodyweight training as well as cardio.
Hi I am Sabbie. I recently recovered from anorexia. My body is quite toned though there is still fat over my abs. Besides that my whole bod is toned. Although i really wanna fix my stomach. I wanna become more toned quickly. I do a half an hour of abdominal exercises a nite which includes planks, bicycle crunches, side planks, leg lifts etc.. I also am a clean eater, I dont eat any processed or sugary foods. only healthy wholegrains, lean meats, moderate of dairy (cottage, greek yoghurt, goats cheese etc..) Although its still there! I really wanna get more toned though dont wanna loose any weight as I am already still quite skinny. Please help!
MotleyHealth
Hi i am Looking for ur advise really badly can u please help me my weight is 120kg and BMI is 39 the reason of this weight is My PSO syndrome i dont have too much eating habit or sugar taking habit i hardly manage my this weight from last 5 years but now i am trying to conceive and Dr said i need to lose weight i need my BMI between 25 to 28 than my dr can refer me in the hospital i am 32yrs old and really looking for ur help please help me and guide me waiting for ur email
Hi Lasma, really your doctor should be giving you this advice, as it is they that are telling your to lose weight. Ask to be referred to a dietician. However, it is very likely that you are eating too much and this is preventing you from losing weight. Reduce calories, start exercising and you will lose weight.
Very good info
Hi! I’m 17 and my height is 5’4 and i weigh 90 kgs. I’m so worried about my weight. I look fat. And my stomach looks more like a balloon :p would i be able to shed fat within 4 months if i follow this workout and diet plan everyday? Please help!
Hi Cecelia, yes, you will lose weight if you follow this guide. The key is to be consistent – exercise daily, never eat too much.
Hi MotleyHealth,
Could you tell me whether you consider buckwheat noodles healthy or not? Here’s a link if needed: https://en.wikipedia.org/wiki/Soba
Having read a little about them, I’m under the impression that they’re similar to wholegrain pasta as they are apparently made from flour which uses whole groats from the buckwheat plant. I was thinking of including them in my diet, like in a stirfry or noodle soup. Is there anything in them that should exclude these and other Asian noodles from a healthy diet? They all seem to be wholegrain (apart from egg noodles) but I’m not sure if I’m missing anything.
Probably not unhealthy, likely perfectly OK in moderation. Eat too much though and you will gain weight.
I run for 30 minutes 4 times in the evenings. When I come back I do sit ups&push ups for 10 minutes. Will this help me lose my gut &make me fit? Lately: in which way should I cook my veggies and how much oil do I need to put when making soup and eggs?
Hi Hazel, if you are running 4 times a week you will get fitter. As for cooking, any way is good really. Steaming, stir-frying, roasting or boiling. The less cooked, the higher the GI and the longer it takes you to digest them. As for oil in soup and eggs – as much as you need. Portion size is more important than these specific questions.
Hello,
I am 18 years old and I seem to be having too much fat, although I am not overweight (my BMI is 20.1). My midsection is the only area where I have fat and I am trying to change my lifestyle in order to get rid of it. I have been doing Weider’s six training for a while now, but it does not help. Is it the right training for losing weight? If not, what should I do?
Thanks :)
Hi Roksana, if you are exercising and are generally fit and in good shape, then the problem may be down to your diet. Do you eat a lot of starchy foods, such as bread, pasta, rice, cakes, etc. or have junk food frequently? Have you seen any improvement at all while doing Weider 6 Pack Training? I am not familiar with this workout system, but you need to work your whole body to lose fat and get in shape – just working the abs won’t do it. Take a look in our fitness section and look at the weekly plan.