55 tips to lose weight and melt fat

Shedding extra pounds can be a challenge. Where to start? How to start? How to actually melt the fat? Here we present to you 55 of the most important tips for melting the ugly fat deposits. Start with a few that are easier for you to implement and gradually day by day include more and more. Good luck!

1. More time doing, less time sitting down to rest.

2. Learn to motivate yourself for every achievement and for every kilo lost – new clothes, new book and more.

3. Include some extra activity every day, such as a short walk or bike ride.

4. Take the stairs instead of the elevator when you can.

5. Each week try to skip one or two dinners and replace them with fresh fruit.

6. Prefer to shop for fresh produce from the market rather than the supermarket.

7. Keep a diary of what you eat.

8. Pack a lunch for work every day.

9. Try to eat like in Asia – with chopsticks.

10. Drink more water.

11. Play together with your children or grandchildren and not just stand and watch them having fun.

12. Meditate.

13. Find a partner for diet and sports.

14. Get more sleep.

15. Give up refined sugar (white sugar).

16. Eat only when you are hungry and stop shortly before you feel full.

17. Eat on smaller plates and bowls.

18. Chew sugar-free gum between meals and snacks.

19. Set realistic goals and achieve them (eg lose 2 kilos in the next month).

20. Consider an appointment with a nutritionist to give you guidance (may be one time).

21. Plan your menu for the day.

22. Incorporate strength training into your exercise routine (muscle burns more calories).

23. Learn to recognize when you’re really hungry and when you’re bored.

24. Replace heavy and caloric sauces with more spices.

25. Say no to fizzy drinks.

26. If possible split your meals into two equal parts and eat them at regular intervals.

27. Keep a fruit, vegetable, some nuts or dried fruit handy so you can have a quick snack whenever you feel hungry.

28. Instead of cream add skim milk to your coffee.

29. Read (and understand) food labels and their contents.

30. Join a sports group with people who have the same goals as you.

31. Choose dietary sources of protein such as chicken, fish and turkey.

32. Consume more foods rich in fiber because they will fill you up.

33. Eat yogurt.

34. Eat whole grains.

35. Eat 5 fresh fruits and vegetables a day.

36. Vary your workouts, don’t do the same exercises every time.

37. Bet on healthy fats – olive oil, olives, avocados, nuts.

38. If you’re in a restaurant, you can ask them to prepare part of the takeaway instead of forcing yourself to eat it all at once.

39. Reward yourself for a job well done with non-edible things.

40. Avoid intense hunger. It is your worst enemy. Eat often and little.

41. Get some exercise equipment for home.

42. Buy a sports outfit that you really like and only wear it when you work out.

43. Join a support group with people who want to lose weight just like you (can be online).

44. Don’t compare yourself to other people. Every body is different. Give your best according to your structure type.

45. Make a schedule of training and nutrition and stick to it.

46. Surround yourself with people who support you and motivate you to keep going.

47. Find a way to record your achievements each week – with a tape measure or a scale.

48. Stay away from fad diets that promise quick results.

49. Eat less processed foods at the expense of fresh unprocessed products.

50. Be patient – changes related to the body happen slowly!

51. Enroll in a healthy cooking course.

52. Eat a variety of food. This way, the body won’t overeat on a given food and won’t start stockpiling.

53. Turn sport into social contact with other people.

54. Lose half – one kilogram per week – no more!

55. Cut calories without giving up whole food groups in bulk.