There are many magical tricks out there on how to lose weight and how to lose body fat. I am a firm believer in the old fashion “you have to do the hard work to reap the benefits” method. Quick fixes do not work long term. I know many people who have lost weight just to gain it all or more back over the years. Mindset really does matter. The way you think about life, exercise and food helps you to be successful. A friend of mine told me that she is sick and tired of losing the same ten pounds over and over so she has given up and now has 45 pounds she wants to lose. Giving up and losing hope is counter productive to your mental and fitness health. There are some core strategies to lose body fat.

The 6 ideas below are not a lose weight quick scheme. They are routines that are practiced over and over. They are habits that are developed for a lifetime of fitness.

Drink Lots of Water

Drinking water keeps your system and metabolism moving.  Your goal is to drink half your weight in ounces of water everyday. Example- you weigh 100 pounds so your goal is to drink 50 oz of water daily.

Eat Healthy Fresh Foods

Plan your meals around plant based foods (vegetables and fruit) lean protein (chicken, fish, turkey), healthy fats (Extra Virgin Olive Oil, Avocados), herbs and spices, and whole grains.

Lift Weights

A great way to increase your metabolism is to increase your muscle mass.  Muscles burn calories even when they are not doing anything.

Change Up Your Cardio

If you do the same exercise every day, your body will adjust and expect this.  Instead, vary your workouts.  Vary the length, the intensity, and the activity.  Keep your body guessing.

Get Plenty of Sleep

7-9 hours of sleep has numerous benefits. Sleep helps your body to repair and reenergize for the next day. Some of the areas of benefit are your brain, heart, muscles, circulatory system, skin cells, and immune system.

Limit Sugar

Sugar is delightful but is not good for our bodies. Some of the benefits of a low sugar diet could include: clearer skin, reduced inflammation, weight loss and more energy throughout the day. Reducing sugar intake also includes reducing alcohol intake and processed foods.

Fitness is all about lifestyle and the daily journey. For true results, use the core strategies to lose body fat. There are no shortcuts.