Eat more vegetables
We tend to stick to the same vegetables day in and day out like tomatoes at lunchtime or broccoli at dinner time but lack of variety leads to boredom and a tendency to pad out your plate with other unhealthier items. When you increase the variety of vegetables, you’ll eat more of them which is good for your fat loss goal.
Get skipping
If you have not skipped since you were a kid, try it again if it suits your joints and fitness. Start with short bouts and build gradually. Energy use varies with your body size, pace and duration; a fixed calorie figure is not a personal prediction.
Include protein foods
Lean meat is one option, but beans, lentils, tofu, eggs, fish and dairy or suitable alternatives can also contribute. Build balanced meals rather than treating any one food as a fat burner.
Get a fit buddy
Relationships aren’t usually great news for fat loss- blame the box sets and munchies! But if you find a partner who is into fitness then it can help both of you to stick to a healthier lifestyle- and dump the fat.
Keep the basics in view
Coffee or ginger water is not a reliable way to restart your metabolism or guarantee fat loss. Choose drinks you enjoy, watch added sugar where relevant and focus on sustainable eating and activity habits.
Plan your activity
There is no single optimum schedule for everyone. Adult health guidance recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, plus muscle-strengthening activity on at least two days. These are health targets, not a guarantee of weight loss; adapt the starting point to your fitness.
Eat more fibre
When you’re trying to lose fat, it’s important to make sure that you have enough fibre in your diet. Fibre helps you to stay full for longer, so you’ll be less likely to snack after your meals. Go for foods like oats, beans and wholegrain bread.
Strengthen your core
Planks and crunches train muscles but do not reliably determine where your body loses fat. Include core work for strength and function rather than a promise of targeted belly-fat reduction.
Include resistance training
Combine activities you enjoy with strength work suited to your level. You do not have to divide every week into an exact ratio of weights and cardio; the balance should fit your goals and recovery.
Warm up
Start with easier versions of the movements you are about to perform and gradually raise the intensity. The purpose is to prepare for the session, not to promise extra fat loss.
Sources and further reading
The editorial corrections draw on the following public-health guidance.