10 STEPS: How To Reduce Body Fat With Eating… Pain Free!

10 STEPS: How To Reduce Body Fat With Eating... Pain Free!
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1. Don’t drive yourself nuts wondering how to reduce body fat while you’re running away from cravings

I am not saying pig out on junk food every time the thought pops into your head but on those occasions where you just can’t function because you are dreaming of that Mars Bar you so desperately think you need then by all means buy one, eat it and get the craving out the way so you can get on with life.

2. Work with your hunger pains

Many folk seem to think they are gaining results from suffering away listening to their tummies rumbling, feeling sick and dizzy from not eating, convincing themselves that they must be losing tonnes of body fat. WRONG! WRONG! WRONG! WRONG!

By causing your body to starve you are actually encouraging your body to store the food you do consume as well as slowing down your metabolism – this is not how to reduce body fat.

Take note of the time you are hungry and plan your meals so you have something on hand. Remember if you’re training regularly you should be eating up to 5-6 nutritious meals per day – all of which should contain a lean source of protein.

3. Do you have fat phobia?

Do you avoid meat, eggs, dairy and any thing else that you think might have fat? If you do then you’re going to have to smarten up because it may cause you more grief and could deter those much wanted fat loss results.

Lean red meat and poultry, fish, egg whites, whole eggs, low calorie dairy (not the ones with crappy sugar in them) and greek yoghurt can play a major role in assisting with providing your body the “goods” it needs to build strong healthy muscles.

As for junk food well there is nothing wrong with having a cheat meal once in a while, in fact it can help boost your metabolism by shocking it! Just don’t go over the top with it… In other words, that doesn’t give you the green light to play “cookie monster” at the next all-you-can-eat buffet!

How to reduce body fat… more cool tips

4. Using veggies and salad to your advantage

Rather than filling up on rice, pasta, potato and bread for all your meals take advantage of the great recipes and the variety that veggies and salads offer. Not only do they fill you up but they don’t rely on as much flavoring to make them taste good. PLUS they don’t have any where near as many calories.

Your evening meal is a perfect example. Due to our lack of activity in the evenings, consuming lighter meals with less calories is a better fat loss option than consuming heavy rice and pasta dishes, especially when all you are going to be doing is taking it easy and sleeping.

5. Drink lots of water!

To keep you hydrated and feeling re-freshed.

6. Have fun with your protein intake.

If you battle with consuming enough protein then find a protein powder such as Prograde (or if you prefer a vegetarian option you can go with organic pea protein powders like Vital Protein ) that you enjoy the taste of. Most protein powders have different flavors as well.

You also have the option of mixing vanilla protein powder with yogurt, fruit, and other natural low GI food sources to help make them more enticing. Trying to reduce body fat is a little easier when you feel like you have more options to prevent boredom with your eating plan.

7. Battling with Calorie reduction?

Why not cycle your calorie intake? As most of you know reducing your calories by 15 % can help break plateaus …. but then what do you do when your body gets used to that?

Say for example you’re consuming 1900 calories per day. You’ve completed the above option of reducing your daily calorie intake by 15% which equals 1615 calories per day. You can then mix it up a little…

Decrease your calorie intake by 10% (1900 – 10% = 1710 calories per day). Then ” up” your calorie intake by 5% (1900 + 5% = 1995 calories per day) and so on – get my drift? Keep your body guessing while also stimulating your metabolism. Some people alter it on a weekly basis some every few days… go with what works best for you. Throw this into your eating plan once in a while to clean out the cobwebs.

8. Keep your portion sizes simple

If you use “gram portions” with your meals and find that your eating program falls by the wayside because you don’t have time to weigh your food etc then use “portions sizes or comparisons” to quickly calculate the size of your meals.

A deck of cards is a great way to gauge a portion size. Find something on hand that is close to the size of the amount of food you require for your portions so you can have it handy and compare it. It’s faster and helps the reduce the hassle of preparing meals.

9. Add variety to your meals

Not long ago I wrote an article on “spicing up”. your food. Why not introduce new Indian, Italian, Mexican and Asian healthy dishes into your eating program to help keep those taste buds happy. And so you’re not smacking your head against the wall falling back into the same pit falls, feeling frustrated with how you’re going to reduce body fat.


You may think that this is old fashioned – but it works and it’s fun.

Why not have a “bring and share” food bash. Have everyone bring over their favorite low GI / low calorie / healthy casserole / dish / salad / whatever. Socialize with your food and make it fun. You will be surprised at just how many wonderful healthy cooking ideas can arise from a bring & share dinner.

Happy healthy eating folks,

Yours in fun, health and fitness

© Mandy Gibbons
Virtual Fitness Trainer


“How To Get Into The Best Shape Of Your Life – Quit The Mind Games… And Get A Hot Rockin Body”
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  1. kirtika
    2 years ago

    niceeee :)

    • Mandy Gibbons
      2 years ago

      Cheers, thank you, Kirtika :-)

  2. Kenneth
    2 years ago

    Thank you so much for the advice, i’m a 21 year old retired sprinter who just recently decided to get back in the game but during my off time i made my body used to junk food and this makes training so difficult as i get tired so fast and also i actually havent stopped yet with my daily junk intake i tell myself i am going to start living healthy but just cant control my cravings yet i eat once a day but when i do its alot of food plus junk,any advice?

    • Mandy Gibbons
      2 years ago

      Hey Kenneth

      By consuming smaller meals more regularly, you’ll get hungrier, and your appetite will pick up sooner. Keep it simple with your healthy choices in regards to meal preparation, and make extra so you can keep it in the fridge or freezer for emergencies and so you’re more organized with your meals.

      Choose a list of 12 foods you enjoy eg. protein sources, some fruit, some veggies etc. And just use those to start with. That way you’re not overwhelming yourself with too many options.

      The reason you’re feeling so tired is because of the junk food. Healthy food fuels your body and provides nutrients and energy that your body requires – junk food does the complete opposite. The stress junk food puts your internal organs under trying to process toxic junk food (junk food is toxic to your body) isn’t going to help your efforts to get back in shape again or your health.

      Keep it simple…

      Kenneth, go here for some more hints and a quick sample eating plan:

      Good on you for asking for help, Kenneth. And keep in touch.

      Mandy :-)

  3. abi
    3 years ago

    hai i am teen aged girl this tips really helps me its true my dear frnds

    • Mandy
      3 years ago

      Hi Abi

      Thank you, I’m so glad this helps…

      Take care :-)

  4. Amanda ( Mandy)
    3 years ago

    Hi Mandy I am 49 and I am 5′ 6″ and weigh 118 lbs and i am interested in just reducing body fat and I do cardio at least six times aweek plus fat burning dvds and I still have a little fat I want to lose in the lower back and hip area do u have any suggestions as to what foods will reduce those areas of my body?

  5. deepika
    3 years ago

    hello sir!!!!! this is deepika sir i am 19years old….. my body weight is 68 sir…. i am in normal
    height but my body is too fat…. so give some advice to reduce my body weight and tommy….
    i should reduce 18kg sir… i will be looking good if i become 50kg…. so help me sir!!!!!!!

  6. Diana
    3 years ago

    hi I’m 45 years old 5.7 and currently 151.00 lb i dont know my body fat but it’s probably in 30’s. I was 137-140 lb back in September and I wanted to lose 10 lb.
    but instead gained 10 lb. most of my is on my hips!!!! help please.

    • Mandy
      3 years ago

      Hey Diana

      What have you been doing in regards to exercise and what has your eating plan consisted of? Just asking so I can help point you in the right direction.

  7. Conor
    3 years ago

    What do i eat if im only interested in reducing body fat percentage, but not losing weight? I do cardio 4 times a week but i still have a stubborn couple of inches of fat over my stomach which i cant get rid of.

  8. brenda
    3 years ago

    help! I’m 53 and 33% body fat, 158# and 5’7. i put on 25# over the past 2 yrs and I have tried desparately to get it off. nothing works. I do some strength ,zumba twice a week, run/walk three times a week training for a 1/2 marathon. I’ve tried to cut back but stay hungry and cravings. now my blood pressure is up. i need help.

    • Mandy
      3 years ago

      Hi Brenda

      I don’t know much about your medical status or history, but obviously something is out of whack if your blood pressure is up. I would definitely ensure you have permission from your doctor before undertaking what you’ve mentioned above.

      If you’re eating correctly you shouldn’t be hungry all the time.

      In regards to decreasing bodyfat, increasing lean muscle is one of the biggest keys to helping. If you’re constantly doing cardio and only a small amount of resistance training plus you’re not supporting your muscle with the correct nutrition, your muscle will deplete super fast.

      Please be careful, Brenda, it sounds like you’re burning yourself out. That’s not good for you physically or for your sanity.

      Kind regards

  9. Esme
    3 years ago

    I have always loved to excercise but for the longest time since last year i have been very lazy. But I have been eating better and making my food portions to the right sizes hank you i went form 176 to a great 130 and am so happy!!!

    • Mandy
      3 years ago


      It’s my pleasure, I love to help VFT subscribers! :-)

  10. shashikala
    3 years ago

    please give me tips to reduce body fat

  11. Chiara
    4 years ago

    Hey I have been on so many diets that tell you your going to lose weight in like 2 weeks but nothing changed so I decided to go the healthier way currently I consume 1400 calories a day I do a bit of exercise at school but I don’t really push myself so hard I really hate exercise so I was wandering if the amount of calories I consume now and abou 3 times a week of casual exercise will be enough for me to lose 15 kilos I’m 3 months I weigh 64 kilos I want to go down to 50

    • Mandy
      4 years ago

      Hi Chiara

      15kgs is a lot of weight to lose. Are you actually trying to lose overall weight or do you want to focus on reducing bodyfat? Are you wanting to tone up too?

      You mentioned school… I’m not sure how old you are, but I would definitely suggest putting more effort into your exercise routine.

      If you could give some examples of what you are currently consuming and what your current exercise plan consists of that would be great…

  12. Stacy
    4 years ago

    I really want to get my body fat down to about 7 percent. Right now i weigh 110 pounds and am 5′ 6″. What can i do?

    • Mandy
      4 years ago

      7% Stacy… is there any reason why you want your body fat that low? I’m not sure if you’re aware of the side affects of having such a low percentage of body fat?

  13. sarah
    4 years ago

    Hi, I have been eating really well and trying to get my body fat percentage down (currently about 19%)

    I work out about 6 times a week – 3 of which are cardio and I don’t really see much changes. I really want to get defined abs and can only really see the upper abs :( any suggestions?

    • Ross VFT
      4 years ago

      Hi Sarah,

      I have many suggestions, but do not know which ones apply to your specific situation, so I will briefly touch on some of the most common things that get in the way of getting defined abs. First, I should point out that getting really defined abs it tough and requires a lot of dedication in all aspects of health and fitness (exercise, nutrition, recovery, etc.), unless you are lucky and have great genetics.

      With that out of the way, here are some things that may help. First, nutrition is key and you need to have a nutritional program that maximizes your metabolism. This means eating 6 or so small meals throughout the day (having a quality protein source with each meal), drinking enough water, fiber, healthy fat, no alcohol, minimal sugar, processed food, unhealthy fat, etc.

      With exercise, the biggest mistake people make is doing the same workouts all the time. This could be doing the same resistance training exercises, using the same weights, running the same route, walking at the same speed or for the same length of time, etc.

      For information on abdominal training and specific exercises check out VFT’s 6-pack abs section (http://virtualfitnesstrainer.com/six-pack-abs/). I have 8 articles/videos in that section and there are many others as well.

      There could also be any number of other issues, such as not getting enough sleep, being too stressed, or even eating foods that you have minor allergies to. Some possibilities could be wheat, dairy, gluten, etc.

      These are some places to start, but we could always do better. If you are not already doing it, I strongly recommend keeping a nutritional journal. Then you can make little changes and track the progress over time to see what works and what doesn’t. I hope this helps,


  14. paul
    4 years ago

    i work out hard 5 days a week and do cardio for around 2 hrs 6 days a week (basketball). i have a 12 % body fat and pretty nice abs when i flex. i want to have great abs without flexing and get my body fat down to about 9 %. im 6 4 about 200 lbs. what can i do to get my body to the next level?

    • Admin
      4 years ago

      Hey Paul

      First up, way to go!!! 12 % body fat… Great job!

      You haven’t mentioned anything about your nutrition. Often, especially when you’re getting down to smaller percentages in body fat, it’ll be what you eat that makes or breaks your efforts.

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