11 Top Fat Loss Tips From Someone Who’s Lost 50+ Pounds Five Times (Over 250 Pounds!)

Are you looking for ways to effectively burn fat? This post explains why stubborn fat hangs around plus shares my personal strategy, which I've broken down into 11 easy fat loss tips for how I lost 50+ pounds 5 times (a total of 250 pounds!).

Many of you who follow me know of the weight and body issues I had for many years. From my teens, really, and moving forward, I didn’t like myself. I thought I was fat and unattractive, and I didn’t have a healthy amount of self-esteem.

I did have times when my weight climbed, and I worked hard to take the pounds back off.

But it seemed I was constantly fighting with myself to take off weight. And even when I succeeded, I kept striving to lose more because I thought that would make me feel better. It was a real yo-yo of loss and gain, both physically and emotionally.

I knew things had to change.

To me, fat loss and gaining control of your body my mind with a healthy lifestyle is a whole package. It’s not about counting calories, and it’s not about deprivation.

It’s more about learning to enjoy food without guilt because stressing over every bite you take is never a good thing!

Want to feel good about your body weight without being consumed by a number on the scale? Read on for 11 fat loss tips presented so that you’ll feel awesome about the changes you make. The recommendations will make you feel more energetic and in tune with your health.

WHAT IS FAT?

Fat is necessary, folks! 

I’ll give a little bit of science behind the term fat, but I will explain it in pretty simple terms. Body fat can be broken down into 3 types. 

Essential fat: Fat found in your nerves, brain, organ membranes, heart, liver, kidneys, and bone marrow (to name some of them) is essential. It plays a role in functions like temperature regulation and vitamin absorption, to name just two.

Subcutaneous fat: Most of the fat on the body is subcutaneous. It’s found on your arms, stomach, butt, and thighs. Too much of this type of fat can lead to problems like heart disease and stroke. Subcutaneous fat is classified as storage fat as opposed to essential fat.

Visceral fat: This is the fat that accumulates around the organs and is known as belly fat. Excessive weight around the middle can lead to illnesses like type 2 diabetes and stroke. Like subcutaneous fat, visceral fat is storage fat.

So, a certain amount of body fat is required. When the percentage of body fat you carry is healthy, you will see these benefits, like balanced hormones, stable blood sugar, and a healthy metabolism.

On the other hand, too much fat can cause health issues. Excessive visceral fat can be especially problematic.

WHY DOES FAT ACCUMULATE?

Fat builds up in the body when we consume the wrong kinds of foods (think soda and packaged cookies). Trans fats, for example, are believed to accumulate in the abdomen. Studies indicate that high sugar intake can cause visceral fat to build up. Being sedentary may cause you to gain weight. And not managing your fiber intake may affect fat accumulation, too.

MY TOP 11 FAT LOSS TIPS

In my weight loss journey, I’ve learned a lot about what works and what doesn’t when it comes to burning fat and losing weight. I’ve compiled a great list and am happy to share it. 

1. CONSIDER INTERMITTENT FASTING

I’ve been on an intermittent fasting eating regimen for a while now and love it. Studies show that intermittent fasting helps people to lose weight, reduce fat, and lower cholesterol. It also helped me to stop snacking all the time. If you haven’t read my guides, Does Intermittent Fasting Work for Weight Loss? and Intermittent Fasting for Women, I recommend you take a look.

2. STRENGTH TRAIN

Strength training is awesome. Not only does pushing yourself do wonders for your self-esteem, but the results are amazing, too! There are lots of studies out there to show that resistance training reduces fat and can also encourage fat burning at rest. Once I started strength training, I never looked back.

3. INCREASE CARDIO

While we are on the topic of exercise, doing cardio as a workout can help reduce belly fat, waist circumference, and the amount of body fat you carry -- even without dietary changes. You can choose an exercise you enjoy, whether it's moderate-intensity or high-intensity interval training.

4. ADD PROBIOTICS TO YOUR DAY

In a compilation of randomized controlled trials where participants took probiotics over 3 to 12 weeks, the results showed significant weight loss and reduced body fat percentage. Fermented cabbage, aka sauerkraut, is considered a probiotic. Other foods to add to your diet include sourdough bread, miso, and yogurt. I recently wrote a post on the Benefits of Sauerkraut, and I talk about probiotic foods for more information.

5. REDUCE YOUR REFINED CARB INTAKE

Another top fat loss tip is to lower your carb intake, and specifically, refined carbs. Foods like packaged snacks and sugary foods are refined carbs. Think trail mix, white bread and pasta, flavored instant oatmeal, and store-bought muffins. You can read more on how to quit sugar and clean eating for beginners to better understand how to spot refined carbs.

I’ve given my low-down on fake healthy foods in my post. You’ll be surprised at some of them on the list!

6. INCREASE YOUR FIBER INTAKE

Not only does fiber increase feelings of fullness, but it also keeps your digestive system working well. Fiber-filled foods, like avocados, legumes, oats, and quinoa, can help burn fat. Fiber can help reduce belly fat, according to a study on visceral fat.

7. DRINK COFFEE

You may wonder, what has coffee got to do with fat loss? Coffee may boost your metabolism by increasing the epinephrine in the body. Drinking coffee can increase metabolism, too.  Harvard notes that 4 cups daily is associated with moderate body fat loss.

8. EAT HEALTHY FATS

Did you know that eating more fat can help you lose fat? As long as you eat the right type of fat, that is. I’ve narrowed down the top 10 best food to lose fat and build muscle, including nuts like almonds, and full-fat dairy choices like cottage cheese. Eating fat can slow down your digestion and reduce your appetite.

9. DRINK APPLE CIDER VINEGAR

If you’ve watched my video on apple cider vinegar, you know that one to two tablespoons a day is the recommended amount to boost fat loss. If you don’t want to drink it, add it to steak marinades and salad dressings. I discuss the best time to drink ACV  here. Personally, I found a tablespoon of ACV in my water during the day helped me keep from snacking and allowed me to extend my fasting period, which ultimately helped me lose weight.

10. GET ADEQUATE SLEEP

Studies show that adequate sleep (and quality sleep) can affect fat loss. One study proved that getting at least seven hours of sleep a night meant more weight loss for participants in a 6-month weight loss program. Being deprived of sleep may interrupt your resting metabolic rate, so to increase fat burning, get to bed at a decent hour as often as you can.

11. EAT LOTS OF PROTEIN

Protein enhances muscle growth and also helps you lose fat, especially in the abdomen. My favorite go-to high protein snacks for weight loss include protein shakes and homemade hummus. And seriously, your calorie intake is much less of a concern when you fuel your body with healthy carbohydrates, good for you dairy, and power packed proteins like chicken and fish. If you're struggling with boring chicken or steak, add tons of flavor with these chicken marinades or steak marinades.

MORE FAT LOSS TIPS

Check out my post on my 15 Weight Loss Hacks That Actually Work. I’ve covered a lot of handy tips that make losing weight easier. A few of my favorites are:

• Use meal prep to your benefit by having healthy meals ready and waiting
• Pay attention to portion control
• Eat clean wholesome foods
• Choose healthy cereals and grains
• Learn to spot hidden sugar
• Drink lots of water I use infused water often.

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