If you’re looking for inspiration to get back in shape (or in shape, period), we’ve got exactly what you need. Here we rounded up how to lose body fat—not just water weight—with 50 healthy tips.
1. If you not seeing results from your cardio regimen, switch to interval training. Sprint for 30 seconds, and then recover by walking or jogging for a following 30 seconds and repeat for the duration of your workout. Or, follow this guide.
2. Follow the 80/20 rule and eat clean 80% of the time, while allowing a bit of indulgence for the remaining 20%. By clean, we mean whole foods with no processed flour, sugar, or additives.
3. Keep a food journal to monitor absent-minded eating. A 2008 study found that tracking your eating habits can actually double your weight loss! Rather than pulling out a pen and paper, try free apps like SparkPeople Diet and Food Tracker or LoseIt so you can update your entries on the go.
4. Blend fiber-rich greens like spinach or kale, avocado, and berries for a delicious and healthy breakfast smoothie to keep you feeling fuller longer.
5. Limit your carb intake by choosing protein and vegetables over bread, rice, pasta, and other grains. Evidence suggests that cutting down starchy foods and carbs can help you lose weight quickly, and can also reduce your risk of heart disease.
6. Take the stairs whenever possible instead of using an elevator. You’ve heard it before, but simple changes like this are a great way to get incidental exercise, and burn calories without planning a workout.
