Do you want to lose fat and are having trouble? You can do 10 hours of sport a week and do sit-ups every morning, but you will not burn any fat until you change your bad habits. Of course, you can indulge in a little indulgence once in a while, but if you really want to lose fat, forget about Chips, cakes, pastries and other delicacies, each with more calories than the next. So, to lose fat effectively, you will have to adopt certain habits that are not necessarily innate.

 You want to see how to lose fat easily? Let’s go!


Enrich your diet with protein

To lose fat effectively without losing muscle, you need to enrich your diet with animal and vegetable proteins. This kind of food consider eggs, fish, meat, almonds, seeds, nuts, legumes, cereals… These foods are low in fat and contain amino acids that are essential for the body and are satiating. In fact, you will not feel hungry while waiting for the next meal. This is a very important point, as you will feel less need to eat snacks during the day. So, by extension stop snacking between meals, which is one of the worst habits for fat loss! By choosing a diet rich in protein and low in carbohydrates, you will feel less hungry and lose weight, while building muscle mass! The perfect compromise!


Never skip meals

In the same vein, if you think that skipping meals will help you lose weight faster, think again! Indeed, it is a very (too) common practice to lose fat because it is thought that skipping the evening meal, for example, will make you accumulate less fat. But in the end, by starving yourself, you will upset your eating behavior and put on all the weight you have lost or even more. Beware of the yo-yo effect! When you skip a meal, you lower your blood sugar level. The result: at the next meal, your blood sugar level will suddenly skyrocket. The body will not understand and will secrete even more insulin, the hormone that transforms sugars into fat. In the end, skipping meals is the best way to get cravings, to break down with unwelcome nibbles and thus eat much larger doses than planned, and consequently gain weight.


Reduce dairy products

Although they are very well known for their health benefits, if you want to lose fat effectively, cheese, milk and other dairy desserts should be banned or at least greatly reduced because they are very fatty. Especially since the fats in dairy products are bad fats, those that clog up the arteries. They should therefore be avoided as much as possible. Forget the big chunk of cheese at the end of each meal, the mountain of grated Gruyere cheese on your pasta, no Danette and other such treats. On the other hand, to keep its health benefits, and in particular its calcium content, opt instead for a yogurt or a sugar-free 0% fromage frais! To add flavour, try raisins, strawberries, bananas or kiwi fruit.


Banning alcohol

Here’s a piece of advice that won’t go down well with everyone… Indeed, we all like to have a little drink with our friends to be in a good mood and to party or simply to offer us a little comfort in the evening when we come back from work. Unfortunately, we have to stop! We often think that “a little glass here and there doesn’t hurt anyone” but the damage to our waistline is really considerable. What’s more, as all drinkers know, one beer leads to another and the temptation is hard to resist. The cravings that alcohol creates are also really bad for the quest to lose fat. So, forget about wine at every meal, or sipping an alcoholic cocktail on the terrace. If you really want to treat yourself to a little pleasure of this kind, no more than once a week, otherwise the damage is really considerable!


Sleep well to lose fat

The less you sleep, the more fat you store! This has been proven by scientific studies. When we don’t get enough sleep, we wake up in a bad mood and our first reflex is to rush to eat fatty and sugary foods. Why do we do this? Simply because lack of sleep disrupts the hormones responsible for regulating appetite. As a result, we are hungrier and no longer feel as full as we should. To regulate these hormones, it is advisable to sleep at least eight hours a night. So have a light dinner and go for a big sleep! Reorganize your time so that you can go to bed earlier and get more sleep.



Thus, it was found that there are several habits to lose fat through small everyday actions. Of course, this will not be enough and it is necessary to exercise as well as to watch your diet. But there is no need to rush into the first diet that will make you gain back your kilos as quickly as you lost them. The most important thing is to be motivated and to focus on your goals.


Pret a train

Pret-a-Train is a team of personal trainers, expert in fitness. We deliver in person and online personal training and we also share some tips and advice to make you healthier and fitter. Be happy, be healthy.


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