101 Ways to Lose Body Fat

For the 101st post on Bangkok Personal Trainer, here is my list of 101 ways to lose body fat.

1.Eliminate Fast Food

2.Eliminate Breakfast Cereals

3.Cut Rice down or out completely

4.Cut out packaged foods

5.Eat something small and full of fiber before going to dinner parties

6.Cut out soft drinks and prepackaged juices

7.Drop the alcohol

8.Stay away from refined sugar

9.Cut out bread

10.Drop the Pasta

11.Reduce portion sizes

12.Increase  vegetables

13.Get enough protein

14.Sleep more

15.Stress Less

16.Breath More

17.Interval Train

18.Weight train

19.Lift Heavy

20.Pick a sport and play

21.Walk after meals

22.Take the stairs

23.Walk instead of drive

24.Exercise on your lunch hour

25.Workout in the morning

26.Drink more water

27.Eat raw vegetables

28.Eliminate wheat & grains, replace with more vegetables

29.Drink whole milk if you’re on a low fat diet overall

30.Eat eggs

31.Plan your meals

32.Pack your own lunch

33.Prepare snacks

34.Top off your strength training workout with 20 minutes of cardio

35.Do Yoga

36.Add Flax Seed

37.Eat more fish

38.Supplement Omega 3 Fish oil

39.Play with your kids

40.Drink Green Tea

41.Add Quinoa

42.Snack on Nuts in moderation

43.Use honey instead of Sugar

44.Have fresh low glycemic fruit smoothies with protein

45.Get enough rest and recovery

46.Eat more raw foods

47.Increase Fiber

48.More full body exercises

49.Add Spicy Peppers

50.Stretch more

51.An Apple a day

52.Eliminate creamy dressings

53.Use Vinegar

54.Get a Personal Trainer

55.Join a group training program

56.Go Dancing


58.Olive Oil

59.Cardio in the morning


61.Add Citrus Fruits

62.Stand instead of sitting at your desk

63.Exercise at lunchtime

64.Don’t obsess over your weight

65.Do more Squats in your workout routines

66.Watch less television

67.Set fitness goals and stick to them

68.Stay away from diet scams

69.Eat at the dinner table

70.Shop around the perimeter of the grocery store

71.Be careful of “low fat” or “non fat” items…usually high in carbohydrates

72.Shop for fresh food more frequently

73.Don’t use a shopping cart, use a basket

74.Prepare your own meals

75.Train lactate threshold

76.Break the fast with a protein shake

77.Have slow digesting protein before bed to maintain muscle

78.Stay away from partially hydrogenated oils

79.More unsaturated and polyunsaturated fat and less saturated fat

80.Kill the salad dressing and make your own

81.Don’t binge and starve the next day

82.Reduce calories intake, but not too much

83.Eat only half your meal in the restaurant and pack the rest

84.Have a salad before meals

85.Cut out fried foods

86.Steam your foods

87.They call it a beer belly for a reason, cut down on the beer

88.Have a workout plan

89.Plan your meals for the day, times and foods

90.Be a kid again. Plan fun exercise activities

91.Chew your food more times before swallowing

92.Decrease portions throughout the day. “Eat breakfast like a king, lunch like a prince and dinner like a pauper”

93.Eat low glycemic index foods

94.Keep a food journal

95.Join a support group

96.Give yourself small rewards for big accomplishments and milestones

97.Make Starbucks coffee a thing of the past

98.Use Cottage Cheese in place of Sour Cream for baked potatoes

99.Eat 5 to 6 small meals per day

100.Dedicate at least 30 minutes 3 days per week to exercise

101.Prepare and pack a snack


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

4 Responses to 101 Ways to Lose Body Fat

  1. Linda says:

    Curious about the psychology of #73, use a basket…is that to prevent junk food buying? Or is that in line with shop more frequently for fresh stuff?

  2. Pingback: Calorie Counting 101: Part 1 Busting Myths about Fat Loss « Bangkok Personal Trainer

  3. Pingback: “Can I lose weight and still go out drinking?” (via BodyByH’) « Bangkok Personal Trainer

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