200 Free Weight Loss Tips

Do you want to lose weight?

A Diet and a Healthy Lifestyle that Helps You Reduce Body Fat, also Helps You Avoid Several Dangerous Diseases such as Heart Attacks, Diabetes, Stroke or even an Earlier Death.

Here are 200 Free Weight Loss Tips to Help You Lose Weight:

1. Set Up Small & Realisitc Weight Loss Goals.

It's important to set up goals if you want to lose weight. Your weight loss goals should target what you want to achieve with your weight loss, and how you are going to do it. For example I want to lose 10 pounds in 2 months by reducing my intake cookies and sodas. Try to write down your goals on a paper or post-it notes or similar, and put them up at places where the temptations could be the highest, for example in your kitchen or at the refrigerator. It's also important that your goals should be realistic and possible to achieve as well.

2. Eat 5 - 6 Smaller Meals per Day Instead of Starving Yourself.

Research has shown that eating smaller meals more often, will help you increase your body's fat burning metabolism, which also helps you burn more fat. This is why you should try to eat 5 - 6 smaller meals per day, instead of 2 or 3 large meals per day. Try to have breakfast, lunch and dinner every day, together with healthy fruit or vegetable snacks between your meals. You could also divide your 3 large meals into 5 - 6 smaller meals which you eat more often.

3. Avoid Soda, Soft Drinks & Juice.

Soda, soft drinks and juice contain a lot of sugar, and are not healthy for you. This is why you should try to avoid these types of drinks if you want to lose weight. Instead you should try to replace these types of drinks with water, low fat milk, or fresh fruit instead of juice.

4. Drink Plenty of Water During the Day.

Water will help you rehydrate your body, as well as help you increase your body's metabolism. This is also why drinking plenty of water during the day, can help you create a proper digestion, as well as help you lose weight. By drinking more water, you will also be able to flush out a lot of toxins and excess water from your body. It's recommended to drink at least 6 - 8 glasses of water every day, as well as to have a glass of water or more to every meal you eat.

5. Have Healthy Fruit Snacks.

Your should try to avoid snacking on unhealthy snacks such as cookes, sweeties & ice cream if you want to lose weight successfully. Try to replace these types of unhealthy snacks with fruits & veggies, which won't add up as extra pounds on your body, and works great as snacks if you would get hungry between your meals.

6. Make Healthy Food Choices.

The food you eat is very important if you want to get rid of those unwanted pounds. Lean meats, chicken, turkey and different types of fish are all recommended food choices if you want to lose weight successfully. Try to add plenty of fruits & vegetables to your menu as well, and remember to avoid fried types of food, which contain a lot of unhealthy fats & calories. Spicy food can help you increase your metabolism, and this is also why you could try to have more spicy foods in order to lose those unwanted pounds.

7. Adapt Some Type of Exercising & Move Your Body.

Another way to burn off unwanted fat is to move your body more often. Walking, jogging, running, swimming, stair climbing, bike-riding and different types of games or sports are all types of exercises and movements you could do in order to burn off more fat. These types of exercises & movements doesn't require any expensive gym cards, and could be made on a daily basis as well.

8. Keep a Note of Everything that You Eat and Drink.

You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

9. Halve your Intake of all Pure or Added Fats.

This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

10. Limit Treats Containing Sugar to Three Times per Weeky.

This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

11. Have at Least Two Servings of Fruit Every Day.

This can be for dessert or snacks. Choose fruit that is in season.

12. Drink Water Instead of Sodas, Juices, Milky Drinks or Alcohol.

Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

13. Include at Least Two Servings of Vegetables at Lunch and Dinner.

If you are getting hungry, have more.

14. Eat Slowly.

The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

15. Choose Food that You can Chew.

The fiber will give you a fuller feeling and also help your digestion.

16. Plan Your Meals and Snacks Ahead of Time.

Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

17. Grated Carrot Makes a Great Snack.

You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

18. Use Whole Grains Wherever Possible.

The fiber will give you a fuller feeling and also help your digestion.

19. Have Lean Meats.

Avoid fried types of food, and instead arm yourself with lean meats such as chicken breast, turkey, fish such as tuna, salmon & cod.

20. Use Smaller Plates for Your Meals.

By using smaller plates, you will not risk to overeat. If you use big plates, the risk is also higher that you will have too much food on every serving you have.

21. Stop Eating When You Are Full.

It's important to stop eating when you are full. Otherwise you will just risk to overeat.
So remember to eat regularly, and to stop eating when you are full.

22. Don't Eat Late in the Evening.

Remember to not eat after 8 PM in the evening.
Your body won't have time enough to burn fat if you eat too late, and this is why you should avoid eating late.

23. Always Eat Before You Go Shopping.

You should not go shopping when you are hungry.
The risk is then just that you will buy something that contain a high number of calories.

24. Build Muscle.

Muscle Building is an often overlooked technique, and can be a great way to get rid of fat.
Building muscle helps you burn fat, as well as helps you increase your metabolism, which helps you burn fat.
This is also why you can successfully burn fat several hours after your workout has been done, because your metabolism runs on a high level.

Another secret is that Muscle Can Never Turn Into Fat.

This means muscle can decrease in size if you not continue to train them, but can never become fat again.
This is also why muscle training and building muscle is a great way to burn fat, and to create a lean & sexy body.


25. Never Skip Breakfast.

By skipping breakfast you will probably just overeat at the next meal.
This is also why you should eat breakfast every day if you want to lose weight successfully.

26. Look for a weight loss "Buddy," Club, or Support Mates.

This will motivate you to stay and enjoy your weight loss program.

Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

28. Have Oatmeal as Breakfast.

Oatmeal is great to have as breakfast. This is also something that bodybuilders and fitness-models eat on a regular basis. The reason why oatmeal is so great is because it consist of a good combination of carbs, protein and good fat. So try to have oatmeal every morning if possible, and replace sugar with for example applesauce or cinnamon which tastes great together with oatmeal.

29. Eat More Potatoes.

Potatoes contain fiber, vitamins and mineral, and are a natural type of food. Potatoes also contain a low amount of calories. So try to have more white potatoes if possible, which makes a great addition to your meals.

30. No Whole Grains.

Usually when I tell people they need to stay away from whole grains, they look at me with a puzzled look. Food companies and the government have been telling us for years that whole grains are part of a healthy diet.

Your body was designed to eat meat, fruits, vegetables, nuts & seeds. Not processed foods like bread, cereal and pasta. Foods such as whole wheat bread and whole grain cereal are marketed as healthy, yet when I ask clients to drop these from their diet they ALWAYS lose fat, and feel so much better.

You'll instantly notice you have more energy, feel better and you'll probably lose 5-10 lbs of stomach fat in just a few weeks…

31. Eat More Fish.

Fish is a good recommendation if you want to lose weight.
Fish won't add up as extra pounds on your body when prepared right, and contain a lot of healthy omega oils.
Salmon, tuna & cod are recommended fish types here, and you should also remember to avoid fried types of fish, which contain a lot of added fats.

32. Avoid Bacon & Sausage.

Bacon and sausage is actually one of the worst foods you could eat.
One strip of regular pork bacon has 130 calories and 30 grams of fat.
So remember to stay away from fatty and processed meats, and instead stick with lean meats such as chicken breast, turkey, fish and egg whites. Your body will thank you!

33. Don't Eat White Bread.

White bread is treated in the body in the same way as sugar.
Whire bread contain no nutritional value, and should be avoided.

Whole grain bread (100% wheat, rye) is another story.
In whole grain bread, the vitamins, minerals and fiber has been left intact.
So if you want to get rid of fat, give up the white flour, and instead eat whole grain.

34. Limit Your Intake of Potato Chips & Nachos.

Chips contain lots of calories, fat, flavour additives and refined oils.
If you still want o have chips, you should try to go for the fat free types that can be found at the health food stores today.

35. Avoid Sugary Breakfast Cereals.

Most types of boxed cereals contain a lot of sugar, and some even contain more ten 50% sugar.
So remember to check the list of ingredients before you buy any cereal, or instead replace it with healthier alternatives such as oatmeal or high fiber musli.
The hidden sugar in breakfast cereals can easily turn to fat.

36. Keep Away from Fried Food.

Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

37. Make Exercise Easy so You Do it Every Day.

How many times have you said to yourself, "Today's the day I start exercising!" Probably quite a few times. The trick is to make exercising easy. If you haven't started exercising then you are making it too hard. You need to make exercising easy and accessible. Try taking a walk when you get home from work. Or walking on your lunch break. Or keep your gym bag at work. Do something to make exercise easier.

38. One Way that you can Lose Weight is to Develop Some Sort of Hobby.

Have you ever noticed that when you are busy with a hobby that you do not end up craving food as much?
You have to keep your mind off of your cravings if you want to lose weight quick.

39. Have Egg Whites.

An important part when it comes to burning fat, is to have lean protein with every meal.
Egg whites contain zero fat, and is a great source of protein. Here you could for example have omelets without the yolks.

40. Get A Scale.

That's one of the first items you'll need. But you don't just need a scale for your body. You also need a scale to weigh your food. When people "eyeball" their food and they think that they've got their portions down, often they are completely wrong. Getting a food scale helps keep you honest. When you see the numbers right on the food scale - there's no argument. Getting the numbers - both from how much you weigh and how much the food weighs - these are excellent tools for your success.


41. Use Notebooks.

Every dieter needs a big notebook and a little notebook. The big notebook is to start a journal and to write in every day. The little notebook is to write down every morsel of food that goes into your body. These are called your food journals. The larger notebook is meant for your thoughts and you don't always have to write about food - because often we eat because of our problems. By writing your problems down you'll keep yourself from overeating because of problems that you have. You are giving yourself an outlet.

42. Focus on Doing, Not Losing.

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan. Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.

43. Build Bit by Bit.

Short-term weight loss plans should not be "pie-in-the-sky." This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.

44. Use Measurable Measures.

Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan. This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.

45. Walk More.

Walking is one of the easiest ways to burn more calories, and to reduce fat successfully. You could for example walk to your local grocery store instead of using your car. Another tips is to get down a block before your destination, and walk rest of the way, if you go by bus or subway. Long walks together with a friend or partner can also be a great choice, which helps you burn more fat.

46. Have Baked Food Instead of Fried Food.

When you prepare your food, try to bake it without fat instead of frying it. Baking is a far healthier method of preparing food than frying, and requires lesser oil or fat as well.

47. Dancing.

Dancing can be a great way to burn more calories and unwanted fat. This is also why dancing could help you get rid of those unwanted pounds successfully. You could for example turn on your sound system at home and start dancing like wild. You could also join a dance class, where you will get to move plenty, and hopefully meet a lot of new friends as well.

48. Keep Up the Self-Encouragement.

An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record. After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.

49. Eat Only When You are Hungry.

Some of us tend to eat whenever we see food. Instead it's important to remember to eat only when you are hungry. You could for example ask yourself every time you are about to eat something, do my body really need this right now.

50. Sleep More.

According to research, it is riskier for people who do not get enough sleep to gain weight.
Also, muscles are regenerated during the last couple of hours of slumber.

51. No Sugar (artificial sweeteners included).

In many diets, sugar is the number one culprit when it comes to putting on weight, especially around your stomach. Simply by eliminating sugar, most people can lose 10 lbs in one month.

Some of the main foods that you need to look out for would be…

-> Soda (even diet soda)

-> Juices and Sweetened Teas (orange juice, apple juice etc…)

-> Processed Foods

Make sure you read labels and see how much sugar is in the food you are eating. If you are following the nutritional guidelines from the 31 Day Fat Loss Cure, then you wont be eating many foods that have food labels, so sugar should not be too much of a problem.

52. No Whole Grains.

Usually when I tell people they need to stay away from whole grains, they look at me with a puzzled look. Food companies and the government have been telling us for years that whole grains are part of a healthy diet.

Your body was designed to eat meat, fruits, vegetables, nuts & seeds. Not processed foods like bread, cereal and pasta. Foods such as whole wheat bread and whole grain cereal are marketed as healthy, yet when I ask clients to drop these from their diet they ALWAYS lose fat, and feel so much better.

You'll instantly notice you have more energy, feel better and you'll probably lose 5-10 lbs of stomach fat in just a few weeks…

53. No Dairy.

Dairy is another one of those things that people think they need for “bone health”. Well guess what… Calcium helps you have strong bones, and you can find plenty of that in foods like spinach leaves, nuts, oranges, broccoli and celery.

Not only is dairy calorically dense, but its also VERY processed. One of the big things I preach is staying away from processed foods and making sure you focus on real foods!
The main culprits when it comes to weight gain with dairy are yogurt, milk, ranch dressing and cheese (note: eggs are not considered dairy, they come from a chicken, not a cow).

If you were to eliminate just these 3 foods from your diet (sugar, whole grains, dairy) then I guarantee you will easily lose 20 lbs+ of stomach fat.

54. Eat More Fat During the Day.

Increasing your healthy fat intake can make you feel full and reduce the urge to eat when you shouldn't. Avocados are an excellent choice and a small handful of walnuts is my go-to crave buster. Nut butters are great with a few sticks of celery – just make sure nut butter you choose (I prefer almond butter) does not have any added sugar or salt.

I also don't hold back on the balsamic vinaigrette on my spinach salads – if you make your own, extra virgin olive oil should be the main ingredient.

55. Crunch this not that.

There are plenty of options to satisfy the urge for something crunchy without devouring a bag of potato chips. Celery is my favorite option. I've also found carrots, thickly sliced cucumbers, and bell peppers great when I want to crunch. And of course a nice crisp apple is an excellent choice.

56. Get Some Sweetness.

Many of us have a seemingly uncontrollable sweet tooth. When you can't fight the urge any longer, I recommend a piece of fruit as you first line of defense. nd go with the really sweet fruits – pineapple, banana, cantaloupe, mango, and watermelon will give you the sweet taste you are craving without piling on the calories.

But be warned, I have seen clients have trouble losing weight when these foods are eaten in very large quantities. So have just enough to satisfy your craving and then be done with it.

57. Cut out Whole Grains & Dairy.

I'm assuming you already have a good diet if you're worried about your lower abs..

When it comes to showing off those lower abs, the #1 priority will be your nutrition. You can do crunches and situps to your heart's content, but if you want to actually see your lower abs, then you'll need to dial in your nutrition..

My recommendation here is to knock out all whole grains and dairy products.

The main problem foods usually are..

- Milk

- Yogurt

- Ranch Dressing

- Rice

- Bread

- Pasta

- Cereal

By eliminating these foods you'll see major loss in belly fat especially in your lower abdominal region.

58. Squats.

The squat is another effective full body exercise that places its main emphasis on the glutes and the quads. Hamstrings, calves and lower back are also exercised during squats.

Make sure you start with a small amount of weight when you start out doing squats and work on your form. Also, do NOT use the Smith Machine for doing squats no matter how much easier it seems to make them. While using the Smith Machine, many things can go wrong because it promotes an unnatural range of motion which can result in improper knee flexion and problems with the lower back because of foot positioning.

Learn how to squat properly the old fashioned way with a bar in the cage and you'll see major improvements in your muscle gains.

59. Deadlifts.

The deadlift is excellent for overall body development. I firmly believe that the deadlift and the squat are the two most useful exercises you can do while at the gym.

The deadlift exercises the lower back muscles primarily, the abdomen, quads, hamstrings and glutes. As you see it works a load of muscles. The deadlift feels awkward to new lifters, and it takes a while to perfect the technique. Start training with only the bar or with a very light weight until you have refined your technique.

60. The Crunchy.

Missing the crunch of potato chips, corn chips, or any other chip that comes in a brightly colored bag? Try replacing them with crunchy fruits and vegetables. Apples are my go-to solution for this. They require zero preparation and are easy to transport - grab it and go for all of your crunchy cravings. Other good options are celery, carrots, thickly sliced cucumber, nuts and bell peppers.

61. The Sweet.

If you are really aching for a sugar fix, allow yourself a serving of some of the sweeter fruits. Bananas are a good one to start with. Other options are cantaloupe, pineapple, and watermelon. But do not make these the focus of your fruit servings; I have seen clients halt their weight loss by overindulging in the sweeter fruits. But a banana or pineapple once per day can really cure your sweet tooth.

62. Have Scrambled Eggs with Veggies for Breakfast.

For those with time to cook in the morning, eggs with vegetables scrambled in is the way to go. First, sauté vegetables in a pan with olive oil, then add beaten eggs, including the yolks, and scramble. What an "eggs-cellent" recipe!

63. Omelet a la Leftovers Works for Breakfast as Well.

Since so many like eggs as a part of their morning, this is another great option. Leftovers from your previous nights' dinner often give you a buffet of options to fill an omelet.
Try that leftover stir fry, or put your chicken and vegetables into an omelet with a little salsa or avocado for southwest flavor.


64. Dark Chocolate.

Need I say more? I love dark chocolate! I eat a small piece nearly every day. You'll want to select a good quality bar (I'm a Green & Black's fan) and try to select a chocolate with at least a 70% cocoa content.

And to get lean, you have to stay away from the salty and sugary snacks that you might crave. But when the crave becomes too much, you have options before reaching for the junk food.
Instead increase your healthy fat intake, eat veggies that crunch and fruits that are sweet, and reward yourself for your efforts with a little piece of dark chocolate.

65. Eggs.

They're not just for breakfast. I often have an omelet made with two eggs and lots of veggies for lunch or dinner. And if you like your eggs hard-boiled, they make a great transportable snack.


66. Beef.

I'm partial to sirloin and grass-fed when I can find it. But any lean cut that you like will do. usually make my steak stir fried in a wok with olive oil or grilled on my clamshell style contraption that bares the name of a former heavy weight champ.

67. Chicken Breast.

I buy my mine boneless, skinless, and free range when I can find it. And if you prefer the thighs and legs, those are fine too. Just avoid the deep fried drenched-in-sauce chicken wings.

68. Tuna.

Tuna steaks on the grill are great, but I'm talking about good old canned tuna. I'm partial to the albacore in water variety that comes in the smaller 3 ounce cans. I usually just drain it and eat it straight from the can with some carrots or celery.

69. Whole Milk.

Over the years, I've had fitness clients that actually want to put on some weight. nd when they do, lots of whole milk is always one of my recommendations. But if you are trying to lose weight, stay away from the milk even though it can be a good protein source.


70. Chicken Sausage.

Your standard beef or pork sausage is often loaded with preservatives and other stuff you'd rather avoid. But you can find chicken sausage in the "gourmet" section that has only all natural ingredients. I like the precooked variety (although I usually still grill them) as an emergency protein source. If I'm in a rush, I can grab one of the sausages and eat it in the car with no problem.

71. Make a written list of the reasons that you want to lose weight. Read the list any time you feel your will power wane.

72. Take the stairs and ignore elevators and escalators.

73. Do body weight squats or burpees during the commercial breaks of your favorite television show.

74. Keep a few of the small 3 ounce cans of tuna on hand for an emergency meal.

75. Learn to make a killer guacamole.

76. Use a food journal.

77. Get a pull up bar. And use it.

78. Take a long walk at least once per week.

79. Preplan your meals.

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81. Precook your meals.

82. Prepackage your meals.

83. Perfect the push up.

84. Don't drink juice.

85. Keep a list of your favorite recipes on hand that work with your fat loss meal plan.

86. Weigh in once per week on the same day and time.

87. Establish a regular sleep schedule, even on the weekends.

88. Use cinnamon to flavor your coffee.

89. Drink green tea.

90. If the sweet tooth is unbearable, try a SMALL piece of dark chocolate.

90. Meditate.

91. Eliminate alcohol.

92. Add a few frozen berries to your water for flavor.

93. Get a large bowl and use it regularly to eat a big-ass salad.

94. Experiment with training in a fasted state.

95. When at a restaurant remember that you are the customer and order exactly what you want. Any restaurant can make a salad with grilled chicken.

96. If you have to make a choice between focusing on diet or exercise ALWAYS choose diet.

97. Use the caffeine from black coffee as a natural appetite suppressant.

98. An apple and 6 almonds makes a quick and portable breakfast or snack.

99. Make your own salad dressing.

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101. When grocery shopping, stick to the perimeter of the store. That's where the produce section, the meat counter, and the eggs are kept.

102. If you work at a computer most of the time, consider using a standing desk.

103. Use a workout journal. And always try to beat the numbers from your previous workout whether that's a few more pounds on the bar or just one more rep.

104. Play.

105. Learn to love green leafy vegetables. But skip the iceberg lettuce.

106. Challenge a friend or family member to a weight loss battle.

107. Allow injuries to heal.

108. Reward your successes in ways that compliment your new healthy lifestyle.

109. Forget the drive-thru.

110. If you drive to work, park your car far enough away from your office that you have to walk at least 15 minutes to get there.

111. If you absolutely hate a certain exercise, then don't do it. There are always alternatives.

112. As far as equipping your kitchen, you don't need much more than a pan or wok and a good knife.

113. If others who live in your home are still eating foods that you know are not part of your fat loss plan, designate your own cupboard and shelf in the refrigerator for only your food.

114. If satiety is an issue, increase your healthy fat intake by eating more nuts, avocado, and extra virgin olive oil.

115. Eat the sweeter fruits like banana, mango, melon, and pineapple sparingly.

116. Avoid dried fruit.

117. Establish a consistent morning routine that supports your weight loss efforts.

118. Keep a few serving size bags of almonds or walnuts in your car or purse for an emergency snack.

119. Take a nap.

120. Limit your meat portions to the size and thickness of your palm.

121. If you are at a social gathering where you feel you must eat food that is not inline with your fat loss plan, cut the portion in half as soon as your plate arrives and discard the rest.

122. Look to others who have already walked the weight loss path for inspiration. If Terry, Deanna, and Mark can do it then so can you.

123. Drop your excuses.

124. Do not put off starting until Monday or next week or the first of the month. Start now.

125. Get a check up from your doctor.

126. Be careful with smoothies. Use no more fruit than you would normally eat in one sitting and mix with water instead of milk or juice.

127. Try intermittent fasting to break a weight loss plateau.

128. Drink one of the many varieties of herb tea for a natural flavored beverage with zero calories.

129. Use spicy flavors and seasonings such as red pepper flakes, cayenne pepper, and jalepeno.

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131. Rely on vinegar based condiments such as mustard and hot sauce for added flavor.

132. Eat thickly sliced cucumber, celery, and carrots for a crunchy snack.

133. Offer a monetary reward for anyone who catches you straying from your weight loss meal plan or skipping workouts.

134. Schedule your workouts and honor the appointment as if it were a meeting with the president, your boss, or someone else you would never cancel on.

135. Learn to make an awesome stir fry.

136. Think of your best workout and try to reproduce the conditions as closely as possible as often as possible. Consider factors such as the time of day, the training location, the music you listened to, and even the clothes you were wearing.

137. Use the mirror, the scale, and the way your clothes fit to measure your fat loss.

138. The best time of day to exercise is the time that you will do it consistently.

139. Take pictures of yourself at regular intervals (I think 2 – 4 week intervals work best) to monitor your progress. Even if your weight is going down and your clothes fit better, you may not think that you look any different. Pictures will show you how much progress you have made.

140. If you don't like the gym, use ordinary household items for your training tools.

141. Forget counting calories.

142. If you are not hungry then don't eat.

143. I understand that diet soda is calorie free. Don't drink it.

144. Treadmills are for gerbils. Ditch the long slow cardio and focus on short and intense workouts using compound movements.

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146. There are other options for breakfast besides eggs.

147. If you don't think you have time to workout, try Tabata intervals. A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. That equals 4 minutes total. Do it with burpees and try tell me you didn't get a good workout.

148. Interact with others working to lose weight, such as on the 31 Day Fat Loss Cure Facebook Fan Page.

149. Use a list when you grocery shop. If it's not on the list, don't buy it.

150. Walnuts, pecans, almonds - delicious and great sources of healthy fats.  Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal. 

151. Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.

152. Chia seeds and/or hemp seeds - I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds.  No grinding is necessary to properly digest these seeds. 

153. Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).

154. Salsa - I try to get creative and try some of the exotic varieties of salsas.

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156. Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.

157. Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack.  Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem.  Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA). 

158. Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!  Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.

159. Leaf lettuce and spinach along with shredded carrots - for salads with dinner.

160. Home-made salad dressing - using balsamic vinegar, spices, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body).  Here's an article showing why to NEVER use store-bought salad dressings.

161. Sprouted grain bread for occasional use -- My personal belief from years of nutrition research is that we're not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age... a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore I try to only have breads and other grain-based foods on cheat days.

162. Rice bran - If we're going to have some grain-based food, we might as well have the most nutrient dense part, and rice bran is one of those parts, since it includes the germ of brown rice too. Rice bran is loaded with vitamins and minerals but without the large amount of starch calories that rice has... and it actually adds a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking to add nutrients and fiber to the recipe.

Here are 3 healthy meal plans you can get started on right now.

163. Breakfast:

Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are:

Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.

2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit

Smoked salmon over sliced tomato and 1 green apple

164. Lunch:

The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

3 great sample lunches are:

Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple.

Leftover chicken legs with ½ sweet potato and broccoli.

Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.


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166. Dinner:

You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.

3 great sample dinners are:

Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.

Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad.

Buffalo meat balls over rice pasta with sautéed broccoli.

167. Snacks:

You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It's important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.

3 great snacks are:

2 Tbsp almond butter on ½ apple

Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)

Cottage cheese and pineapple

Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.

Some of the staples in the freezer:

168. Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies. I also get frozen goji berries sometimes for a little "exotic" variety. 

169. Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish.  Also, as this article shows, there are some possible other health issues with farmed fish.

170. Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.

171. Grass-fed steaks, burgers, and ground beef:  Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury).  Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you'll find at your grocery store.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com

172. Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that's sold at most grocery stores.

173. Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.


174.  Super Dark Chocolate (at least 72% cacao content or higher) - It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense. 

However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you're the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie. 

Also some brands of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio of fiber content (I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that's one of the "tricks" I use to select a good quality chocolate... I look for more total fat than total carbs (or about the same number of grams of each).

The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other "sweets".

In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower blood pressure and have other health benefits.  The fat content in a good dark chocolate should come solely from the natural healthy fats occuring in cocoa butter and not from any other added fats.  Any chocolates with added fats or other additives will generally not be as healthy.

The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar.  However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness.  If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich chocolate taste.  Just remember to keep those daily quantities of chocolate small as it is calorie dense!

You can also reap the benefits of the antioxidants and fiber without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.

175.  Coconut milk, coconut flour, and coconut oil --  Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets.  In addition, MCTs are readily used for energy by the body and less likely to be stored as bodyfat compared to other types of fats.

Along with coconut milk and coconut oil as healthy fat choices, we've also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fiber flour alternative (almost ALL of the carbs in this flour are fiber and not starch!).  Coconut flour is also VERY high in protein compared to most flours and is also gluten free! 

Just beware that if you're going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy... I've made delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.

176.  Grass-fed (pasture-raised) butter -- yes, delicious smooth and rich BUTTER (real butter, not deadly margarine!)... It's delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to get lean.  In fact, I eat a couple pats of grass-fed butter daily and maintain single digit bodyfat most times of the year.

There's a lot of confusion about this topic... in fact, I just saw a TV show today that was talking about unhealthy foods and one of the first things they showed was butter.  It just shows that the majority of the population has zero idea that butter (grass-fed only!) can actually be a healthy part of your diet.

In fact, there's even ample evidence that REAL butter can even help you to lose body fat for a couple of main reasons:

   a.  Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle.

   b.  Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones.

   c.  The healthy fats in grass-fed butter also contain MCTs, which help to boost your immune system and are readily burned by the body for energy.  The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!

If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butter is one of my favorites, and even though the label doesn't clearly state "grass-fed", the cows are 100% grass-fed on lush green pastures in Ireland. It's one of the richest butters in color that I've seen, which indicates high levels of carotenoids.

177.  Whole Eggs, including the yolk (not just egg whites) -- Most people know that eggs are one of the highest quality sources of protein.  However, most people don't know that the egg yolks are the healthiest part of the egg... that's where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.

In fact, the egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids.  Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Just make sure to choose free-range organic eggs instead of normal grocery store eggs.  Similar to the grass-fed beef scenerio, the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids (in excess) is controlled by the diet of the hens. 

Chickens that are allowed to roam free outside and eat a more natural diet will give you healthier, more nutrient-rich eggs with a healthier fat balance compared with your typical grocery store eggs (that came from chickens fed nothing but soy and corn and crowded inside "egg factories" all day long). 

If you want more details on eggs, here is an article that details more about why egg yolks are BETTER for you than egg whites.

178.  Grass-fed beef or bison (NOT the typical grocery store beef!) -- I know most people think that red meat is unhealthy for you, but that's because they do not understand how the health of the animal affects how healthy the meat is for consumption.  Keep this in mind -- "an unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat".

Typical beef or bison that you see at the grocery store is raised on grains, mainly corn (and to some extent, soybeans). Soy and corn are NOT the natural diet of cattle or bison, and therefore changes the chemical balance of fats and other nutrients in the beef or bison.  Grain-fed beef and bison is typically WAY too high in omega-6 fats and WAY too low in omega-3 fats.  In addition, the practice of feeding cattle corn and soy as the main portion of their diet upsets their digestive system and makes them sick... and it also increases the amount of dangerous e-coli in the meat.  This is not the case with grass-fed meat.

On the other hand, grass-fed beef from cattle and buffalo (or bison) that were raised on the type of natural foods that they were meant to eat in nature (grass and other forage), have much higher levels of healthy omega-3 fats and lower levels of inflammatory omega-6 fats (that most people already eat way too much of) compared to grain fed beef or bison. 

Grass fed meats also typically contain up to 3 times the Vitamin E as in grain fed meats.

In addition, grass-fed meat from healthy cattle or bison also contain a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.  CLA has been proven in scientific studies in recent years to help in burning fat and building lean muscle (which can help you lose weight!).  These benefits are on top of the fact that grass-fed meats are some of the highest quality proteins that you can possibly eat... and this also aids in burning fat and building lean muscle.

Grass-fed meats are a little harder to find, but just ask your butcher or find a specialty grocery store and they usually have cuts available.  I've also found a great site to order grass-fed meats online and have gotten to know the owner of this company well, and they are dedicated to the quality of their foods.

179.  Avocados -- Even though avocados are typically thought of as a "fatty food", they are chock full of healthy fats!  Not only is this fruit (yes, surprisingly, avocados are actually a fruit) super-high in monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants. 

Also, in my opinion, guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious food toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods.  Try sliced avocados or guacamole on sandwiches, burgers, eggs or omelets, on salads or with fish, or as a delicious side to just about any meal.

The quality dose of healthy fats, fiber, and micronutrients that you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building.  Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.  Say goodbye to junk food cravings and bring on that fat burning!  I personally eat anywhere from a half to a full avocado DAILY and it only helps to keep me lean.

180.  Nuts:  Walnuts, Almonds, Pistachios, Pecans, Brazil Nuts, Macadamias, etc --  Yes, this is yet another "fatty food" that can actually help you burn belly fat!  Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food that is all healthy fats, along with high levels of micronutrients such as vitamins, minerals, and antioxidants.  Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid in fat loss.

Nuts also help to maintain good levels of fat burning hormones in your body (adequate healthy fat intake is vitally important to hormone balance) as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.  My favorite healthy nuts are pecans, pistachios, almonds, macadamias, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.

Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.

Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, cashew butter, pecan butter, or macadamia butter to add variety to your diet.

One of the little "tricks" that I've used with clients when trying to cut down body fat is to have them eat a handful of nuts such as almonds or pecans about 20 minutes before lunch and dinner.  This ends up being a perfect time to control your appetite before lunch or dinner and helps you to eat less overall calories on that meal.

I hope you enjoyed this look at some of the healthiest "fatty" fat-burning foods you can possibly eat.  I could list a ton more, but wanted to give you a few of my favorites for now.  Enjoy!

Alright, now the staples in my cabinets:

181. Various antioxidant-rich teas - green, oolong, white, rooibos (red tea) are some of the healthiest.  One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I've found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.

182. Oat bran and steel cut oats - higher fiber than those little packs of instant oats, which are typically loaded with sugar.  If I'm trying to reduce body fat and get extra lean, I make most of my breakfasts based on eggs and veggies and bison sausage, but if I'm on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.

183. The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it's not "refined".  But other than that, all "vegetable oils" (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils!  Also, always avoid canola oil, as there is nothing healthy about canola oil, despite the deceptive marketing claims by the canola oil industry.

184. Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a container in the fridge after opening.

185. Brown rice and other higher fiber rice - NEVER white rice

186. Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.  You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining.

187. Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.

188. Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates).  I use a small teaspoon every morning in my teas.  Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about, and a better choice than refined sugar.

189. Organic REAL maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles to aid muscle recovery.


190. Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).

191. Cans of black or kidney beans - I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants!  Did you know that black beans and kidney beans have more antioxidants than blueberries...it's true!

192. Dark chocolate (as dark as possible - ideally more than 70-75% cocoa content) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just 1-2 small squares after a meal... but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

193. Another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.


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