30 Ways To Help You Reduce Body Fat and Get Into Shape!

30 Ways To Help You Reduce Body Fat and Get Into Shape!
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If you had good intentions to make the effort to get into shape, but just didn’t get around to it, then you may like to take note of the following simple steps on how to burn off some extra bodyfat by making some changes to the things that you do in your day to day routine.

Activate your Lifestyle to Reduce Body Fat!

1. Choose an activity for which you would normally pay someone to do and do it yourself. Such as:

a. Washing the Car
b. Mowing the Lawn
c. Walking your dog
d. Gardening

2. Make a conscious effort to add more exercise to activities that you thought might not be applicable:

a. Park further away from the shops so you can walk that bit extra.

b. When walking in general throw a bit of effort into your strides.

c. If you absolutely can’t stand cleaning the house, (a never ending chore) put on some of your favorite music (songs that makes you feel like dancing) and try and create an atmosphere that makes you feel more positive. You may find that not only does the house get cleaned faster but you also tend to put more energy into it.

3. You can burn more calories by adding more activity at work.

a. Use the stairs instead of using lifts or escalators.

b. Don’t email someone who’s within two offices of you go tell them the information that they require.

c. Get up off your butt and walk to the rubbish bin rather than just making pot shots and hoping it will land in right place.

4. Shop with a shopping list! So you don’t end up buying junk!

5. Never shop when you’re hungry!

6. Get creative! Start brainstorming and as you think of ideas for sensible “healthy” calorie meals write them down and stick them on the fridge.

7. Create a PLAN B. If you know that there are times when you’re likely to get side tracked with your eating then have a back up!

8. Stick with your food portions. Don’t go over the amount you know you should have.

9. Food preparation. Chop veggies, salads or fruit etc and place them in air tight containers in the fridge to save you time.

10. Always know what’s on the menu. Write down your menus a week ahead of time. So there’s no guessing when dinner time arrives.

11. At the beginning of the day pull the meat out of the freezer or get the ingredients together for your meals so that you don’t have to worry about it later.

12. Make extra and freeze it! When making main meals make extra and put servings in containers to freeze so you can pull them out in emergencies or on nights of the week when you know you just won’t have time to cook.

13. Make time to eat. Write your eating times down – every 2.5 to 3 hours and stick with them. I can’t tell you how important it is in your efforts to reduce body fat to ensure you don’t skip meals…

14. Don’t skip meals. The more meals you skip the hungrier you become thus encouraging cravings. Not to mention slowing down your metabolism!

15. Make your lunches “Easy to eat”. Especially if you don’t have access to microwaves where you work. Such as pita pocket bread with lean meat and salad or fresh sandwiches. Don’t forget red kidney beans as well, they’re great in salads!

16. If you do have cooking facilities (or a microwave) at work why not bring along last night’s healthy meal leftovers.

17. Uncomplicated recipes! If you’re the type of person who doesn’t have time to cook / or doesn’t know how… then don’t decide overnight to turn into a gourmet chef. Keep your meals simple to prepare and tasty. Then try new recipes gradually so you don’t get overwhelmed. Besides there are HEAPS of straight forward, no cook, recipes you can incorporate into your eating plan.

18. On the subject of “uncomplicated” use things like grills for your meat. And for your veggies you can use your microwave or a steamer to quickly cook your ingredients. If you prepare / chop your veggies ahead of time it will only take a few minutes to to whip up a quick veggie side dish.

Where possible use steamers to cook your veggies – rather than the microwave.

19. Include more salads in your meals. Salads are easy to prepare. If you’ve already got a few ingredients for your sandwiches in containers then you can throw them together for a quick garden salad.

20. Still short on time? Then use frozen veggies! They’re already chopped, and more often than not, mixed in with other veggies. With a little water you can steam them! If you don’t have time to cook or grill your meat then use canned tuna in springwater and easy lean protein sources for a nutritious fast meal.

21. Do you always get your portions muddled up? With your salads or veggies just chop the ingredients  into your portion sizes and place them into your containers. You can even portion your meat. When you come home from the supermarket cut your meat into your desired portions, cling wrap it and freeze it!

22. If you’re having dinner at a friend’s fill up on what you know is healthy then have a small portion of the “not so healthy” foods so you don’t feel like you’re missing out – or being rude – by not eating their meals. If you’re going to a restaurant ask the waiter for some advice on the meals on the menu or just phone the restaurant before you get there so you know ahead of time what healthy choices are available.

23. On your “cheat day”, or day off your eating plan,
try and stick with smaller portion sizes of the junk food you are consuming. At least this way you can ensure that you’re not overeating.

Workout! Will I or wont I?

24. Plan your workout times and stick with them. Just like your eating you need a routine to help keep you on track.

25. If you’re away on holidays make use of the gym facilities at the hotel you are staying at. You can always do a quick mini circuit workout consisting of tricep dips, push ups, abs and squats in your hotel room with no gym equipment required. In VFT’s Membership we have some kick ass workouts designed specifically for this.

26. If you get bored at home with your cardio put your bike, treadmill etc in front of the tv so you can be entertained while exercising.

27. Encourage your family to participate in a activity of some kind so you increase your fitness, burn calories and get into shape while also spending quality time with your family.

28. If you’re sick of your exercises – then change them. Get a new program.

29. Have your workout clothes and runners ready to go! Be prepared so you don’t get the opportunity to say “oh I can’t workout because I forgot my training gear”.

30. If you find that you need someone to train with to motivate you then get yourself a workout buddy!

This is just a handful of ways to help you reduce body fat and get into shape. If you stay focused and make things easier on yourself by following the above steps you will find that your results will be much faster and the road to a successful health and fitness program will be much smoother.

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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Leave A Reply (17 comments so far)

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  1. meenal
    3 years ago

    hello i need a sugesstion i am 23 year old and my body weight is 107 kg friends pls help me . how can i reduce my weight ?

  2. Aditya
    3 years ago

    Hi i am aditya i am 5 feets tall and 68kg in wieght and of 15 year i want to reduce fat but cant as i overeat every time so plese tell me how to make comtrol on my hunger please reply fast

    • Mandy
      3 years ago

      Hey Aditya

      I’m going to pass this onto Ross… so please keep an eye out for our response…

      • Ross VFT
        3 years ago

        Hi Aditya,

        Overeating is a very common issue for people and it can also be complicated to fix, because there are many different things that may contribute to it. There are often basic nutritional issues as well as, mental/emotional issues, family/societal pressures, and more. Since this is such a large issue I cannot adequately deal with it in my response, but I do plan to have a future Q&A all about overeating and portion control.

        For now, I will briefly go over some of the most useful steps to prevent overeating and promote fat loss. The first is something I suggest all the time and that is to keep a nutritional journal and write down everything you eat/drink and when you consume them. I can’t think of anyone who did not make some progress when being dedicated to keeping a good nutritional journal.

        Another important step is to figure out why you are overeating. Is it due to habit, cravings, emotional triggers, etc.? Once you figure this out you can start to make changes that to prevent overeating. For example, many people overeat when they eat while watching TV (e.g., sitting down with a bag of chips). If you notice this is something you do, then you should avoid having food while watching TV.

        You can also work on developing better portion control skills. There are many things you can do, but some of my favorites are not going back for seconds and not having the extra food in front of you during a meal (keep the main dishes in a different are and just take the food you will eat when you sit down for your meal. It can also be very helpful to use smaller plates and bowls. That way, even if you fill up your plate, you will not eat too much, as long as you don’t go back for more.

        Finally, another traditional suggestion is to eat 5 or 6 small meals throughout the day instead of a few larger meals. When you train your body to eat frequently, it naturally makes you eat less at one time, helps shrink your stomach so you get full faster and are not able to eat as much, and helps to increase your metabolism. This is all around one of the best things you can do to promote fat loss.

        These are just a few helpful ideas and I will be writing more about many of these topics in the future, but I hope this gives you a good place to start,


  3. sathisc kumar
    3 years ago

    i want to reduse my tommy, give some ideas
    i am 31, weight 86kg, height 5.1

  4. yuva
    4 years ago

    hy i 21yr my weight is 50kgs i’m very small so my shape was very fat, i want to get good body shape so pls give any easy tips for me…… and give tips for i ll get soon results so pls help me …… i wait for ur ans

  5. andrea c.
    4 years ago

    hi, i am 15 and weigh 270 pounds- i really want to lose weight but have not a great idea how to start, could u give me some suggestions? also because i really want to make a sports team with me being lighter.

    thanks for your time :)

    • Ross VFT
      4 years ago

      Hi Andrea,

      Thanks for your question and it is great that you are taking steps to make positive changes while you are still young. You are about the same age I was when I really became serious about losing fat and improving my quality of life. I have a number of suggestions on where to start, but since everyone is different, I am not sure what will be best for your specific situation.

      One thing that does apply to everyone is you need to figure out why you gained the weight in the first place (if you have not done so already). I know for me it was our family’s horrible eating habits. My mom was one of those people who always kept a new dessert on the kitchen table and I was always told that I did not eat enough, even when I was overweight.

      Without changing this dynamic I would have been unable to make any progress and it was not until I took control of what I ate that I started to see positive results. I do not know if family eating habits are a problem for you or not, but there is always something (usually multiple things) that lead to weight gain and those are the most important things to change.

      As far as more specific suggestions to improve things, the first step is to keep a nutritional journal. At the minimum, write down what you eat/drink, the amount, and the time. Writing down the calories or your best estimate is helpful as well, but this can be difficult, especially if you normally eat food cooked by other people.

      Be as accurate as possible, because this information will serve as the starting point to help you make positive changes to your eating habits. Most people have significant eating flaws and many times they don’t even realize it, so having a food journal will show you where your biggest nutritional issues are and point out where you should start. In most cases, just keeping a journal causes people to start improving their eating and leads to positive results.

      I do not recommend a specific diet or way to eat, but I think a great basic approach is to eat numerous small meals (5-6) throughout the day. Try to include protein and healthy carbs in each meal and eat some healthy fat each day. If you eat infrequently, you don’t have to increase to 6 meals overnight and you can add one new meal at a time to let your body get used to the new way of eating.

      Another important thing is to have support from friends and family. If the people in your life are discouraging or not helping you lose weight it makes things much tougher. It can still be done, but it will take more effort and motivation on your part. Therefore, it is a good idea to get more support by speaking with the important people in your life and telling them how important this is to you and asking for their help and support.

      Exercise is important as well and if you are not currently exercising, now is a great time to start. If you are just starting to exercise, you can do any type you want as the most important thing now is to make it a habit and work it into your normal routine. The only requirement is to make the exercise difficult enough that you feel somewhat challenged, but don’t go overboard to the point where you are consistently hurting or feeling run down.

      If you are currently exercising and not seeing results, change up your program. Try different types of exercise, difficulties, routines, etc. For example, if you currently walk, you can dry walking at faster speeds, using intervals, or light weights. There are many other options as well, just don’t do the same thing every day.

      Finally, one of the most important things is to be consistent with both your exercise and nutrition. Everyone gets discouraged at times and you may not see progress as fast as you want, but more often you follow healthy eating and exercise habits, the better your results will be. There is always more advice that can be given, but I hope this gives you some ideas and helps you figure out where you should start,


    4 years ago

    i am weighting 115 pounds i am tall and am 30 years….any health effect in the future

    • Ross VFT
      4 years ago

      Hi King Ameh,

      I am not exactly sure what you are asking, but it sounds like you want to know if there are any negative effects of being tall and weighing 115 pounds. I am not sure how tall you are, but 115 pounds is probably too light and yes this could lead to health complications in the future. While I do not know how much body fat you have, I can assume that you would benefit from adding more muscle and likely some fat as well.

      Unfortunately, I am not able to make a more specific recommendation, because there are too many factors I do not know, so you may want to discuss this with your doctor or a qualified fitness or nutrition professional.

      I do want to add that even if this weight is not too light for your size, there are many other things that will affect your health in the future. Height and weight are only two minor factors and by themselves really do not say very much about your health. Things like the foods you eat, the type and amount of exercise you do, your habits (drinking, smoking, etc.), and even the quality of the air you breathe all affect your future health.

      Additionally, one of the most overlooked things that has a significant impact on health later in life if your posture. People who develop poor posture early in life or have poor daily habits, such as sitting in front of a computer all day without moving or stretching, are almost guaranteed to have muscle, bone, and/or joint problems later in life. This can happen regardless of how much a person weighs or how toned they are.

      I hope this helps or at least gives you some things to think about for the future,


  7. heena
    4 years ago

    hy,i weigh 75pounds nd i will like 2 loose weight in 1wk+ nd i wnt to b a figure 8 nd i dn’t think i can go on dieting,wat do u think i should do pls?

    • Admin
      4 years ago

      75 pounds is extremely light, Heena. I’m not sure how old you are. But I would suggest taking yourself straight to the doctor before taking any further action in regards to losing weight.

  8. Jose Martinez
    5 years ago

    I am 5’10, 240 pounds, 34% body fat, HIV+, constant runs due to meds, going blind due to glacoma, suffering my brain surgery due to a subdurmal Hemotoma, medium hearing lose, cronic depressions, honor student at long beach college 3.72, apendix removal, unemployed,and fat. I want to get in shape to have a marketable body for holloywood. I live 45 min on a train to studios. I do not always eat due to serious poverty, I am taking multiple mental health pills because of a attempted self-terminates due to low self-esteem. I am 51. I was gay but gay men detest my fat body. I am lonely but surviving with school financial aid. I have membership at Gold’s Long Beach but never attend due to shame of being fat. I am tring to start my own computer repair business but it conflicts with college course and homework times.
    I want a gay personal trainer or gay workout partner but I cannot afford such luxuries. I remain alive with the assistance of various medications.
    I came to your site because of a homework assisement.
    I want to be a bodybuilder but at this point it is a null fantasy without help.
    Can you help me?

    • Admin
      5 years ago

      First up, I’d like to say “WOW”, you’ve certainly had a lot on your plate to deal with. And good on you for continuing to strive on, putting one foot in front of the other, I can’t even begin to imagine what you’re going through, Jose.

      In regards to your medical conditions I would highly recommend that you ensure that you exercise under the supervision of a qualified trainer and your GP – your trainer keeping in regular contact with your GP (and your other specialists) to monitor your progress – both with your eating and workouts.

      There are fitness social networking sites out there that you also might find helpful in regards to catching up with others that can support you and your training efforts.

      In regards to your financial and fitness situation, see if there are any local community services out there that could assist you with food and other resources for you. These same services might even know of a local community fitness centre that would be willing to help you so that you can save some money.

      Have you spoken with the folk at Gold’s Long Beach about your fitness / health situation? If you’re financially stretched, but already have a paid membership there, they may have some ideas for you, Jose.

      It’s not always easy to ask for help, but sometimes you’ll be surprised at what’s available in your community – support groups and so forth – can offer you.

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