Although there is no magic formula to losing fat — apart from being in a caloric deficit — here are 100 fat loss tips to help make your fat loss journey a lot easier.
Fat Loss Tips: How To Boost Basal Metabolic Rate

One of the best ways to speed up fat loss is to boost your basal metabolic rate.
This means you an burn more calories at rest, thus giving you more leeway as to what you can eat to achieve similar results.
- Build Muscle
- Cold Exposure
- Caffeine Consumption
- Green Tea — or our homemade fat burner
- Consuming higher proportions of protein vs other macros
- Eating spicy foods
- Eat more fiber
- Drinking cold water
- Supplementing Fucoxanthin*
- Avoid a sedentary lifestyle
- Boost testosterone by cutting out vegetable oils/soy products
- Get proper sleep
- Eliminate stress
- Get more sex
- Cut out toxic people from your life (who raise your stress levels)
Fat Loss Tips: Exercise Tips

In the past, we’ve written about how entering a gentle caloric deficit is easier with the introduction of low intensity steady state cardio (LISS) while downplaying high intensity interval training’s (HIIT) overhyped “afterburn” effect.
The esteemed “afterburn” effect is merely excess post-exercise oxygen consumption (EPOC) and can have a marginal effect in raising total calories burnt at rest.
One of the things to consider is that, although we are trying to burn as many calories as possible, fat loss should be sustainable for it to be effective in the long run.
- Do compound movements
- Squat
- Deadlift
- Row
- Bench Press
- Download a step tracker and try to perform at least 10k steps per day
- Do LISS after HIIT
- Do cardio after weights
- LISS is the surest way to burn most overall calories sustainably
- Never put weight training on the back burner
- Don’t follow exercise programs with a high risk of injury
- Don’t do cardio that can damage bones/joints — long-distance running while overweight can cause shin splints or painful inflammation
- Swim if your joints/shins ache from other forms of cardio
- Find exercises you are comfortable with and can perform week in week out
- Don’t try to lose fat first before building muscle
- You can’t outcardio a bad diet
- Being alive is the most sustainable metabolically-expensive activity
- Don’t waste time and energy on useless exercises
- Learn which exercises best suit your body type
- Hire a personal trainer if you can’t navigate around a gym
- Download our free eBook here
- Drink black coffee to power workouts in a deficit
- Don’t forget to stretch
Fat Loss Tips: Suppressing Appetite
If you’re in a prolonged caloric deficit, ghrelin will eventually launch volleys of furious attacks in an effort to derail your cut.
Snacking may become irresistibly tempting, but there are ways to stave off the inevitable hunger pangs.
Some of these fat loss tips have been previously mentioned, but their duplicate use is merely to underscore their utility when it comes to burning fat.
- Drink Water
- Drink Coffee
- Drink my Magic Fat-Burning Potion
- Drink sparkling water/diet sodas
- Eat sugar-free Jello
- Eat Shirataki noodles
- Pile on the salad
- Stock up on cruciferous vegetables
- Eat more protein
- Make your food spicy
- Eat more fiber
- Cut out stress
- Seek therapy/weed out root cause of overeating — if necessary
- Practice intermittent fasting if portion control is a problem
- Curb sugar consumption
- Avoid drinking alcohol
- Drink water before large meal
- Eat proteins before carbs
- Stock up on low-fat cottage cheese/Greek yogurt
- Air fried unsweetened popcorn is very filling and relatively low calorie
- Keep fruit around — nobody ever got fat from eating fruit
If you need help with nutrition, we recommend that you purchase our Nutrition Bundle to get your diet on track.
Fat Loss Tips: Day-to-Day Practical Tips
Here are some practical changes you could make to ensure your diet stays on track.
Lifestyle choices are something almost entirely overlooked when it comes to dispensing fat loss tips.
However, a poor lifestyle may reinforce poor eating habits that led you to read this article in the first place.
- Download a calorie tracker — try myfitnesspal.com
- Download a step tracker
- Out of sight, out of mind: keep all junk food out of your home
- Talk to family members and kindly ask them to respect your decision to lose fat
- Walk everywhere
- Take the stairs wherever possible
- Take frequent screen breaks
- Walk for 10-15 minutes after every meal
- Keep fridge fully stocked with low-to-no calorie snacks/drinks
- Sleep 8-9 hours a night — make it a priority to get enough rest
- No TV/blue light within 2 hours before bedtime
- Get sunshine
- Remember, it is a lifestyle change — not a fad or yo-yo diet
- Don’t lower your calories too drastically
- Reduce calories gradually
- If you hit a plateau, do slightly more cardio or take off a few calories
- Eat less calorie-dense foods for a more pain-free fat loss process
- Supplement Zinc, Magnesium, Vit D, and Creatine to help power your days
- Avoid social situations that might hinder your progress. E.G., going to a party with acquaintances who might encourage binge drinking
- Spend more time with active family members
- Instead of meeting friends at bars, encourage outdoor/gym activities
- Educate yourself on what you’re doing
- Be patient — fat loss doesn’t happen overnight
- Take before and after selfies
- Listen to mindset audiobooks to remain determined
- Rome wasn’t built in a day; it may be a slower grind than you had hoped
- Know that many “impressive” physiques are unachievable to most people
- Learn to be happy with yourself
- Find a reason to continue building
- Keep a journal documenting your mood
- Remember: the better you get, the easier you get
- It’s a learning curve to see what works for you
Fat Loss Tips: Small Dietary Changes

This particular section of fat loss tips is to offer small dietary changes you can make to subtly enter a caloric deficit.
- Swap red meat for white meat
- Use oil sparingly where possible
- Avoid processed and fast food
- Avoid calorie-dense food
- Don’t consume liquid calories
- Alcohol will give you munchies
- Drink liquor over beer if you are going to drink alcohol
- Eat your food slowly
- Proteins before carbs
Implementing a handful of these fat loss tips will give you an edge over how you would be without them in the first place.
If you need help with nutrition, we recommend that you purchase our Nutrition Bundle to get your diet on track.
Don’t hesitate to email us at [email protected] for personalized coaching and a client questionnaire if you’d like DEDICATED tailor-made personal training on strength training, building muscle, losing fat, developing athleticism, and more — all to your liking, lifestyle, habits, and taste!
Otherwise, don’t forget to claim your FREE eBook detailing how to lose 20lb of fat while building muscle in 12 weeks! You can claim it here.
Alternatively, you can pick up a FREE eBook on fundamental strength principles offering an introductory workout program.