If you want to lose fat, why not gain muscle at the same time? While it’s a myth that fat can be converted directly into muscle (or vice-versa), strength training has been shown to shed body fat — even without cardio or dieting. So if you are wondering how to lose fat, it’s worth giving weights a go.

You may think high-protein diets are just for strongmen and bodybuilders, but it turns out this diet is extremely beneficial for anyone looking to tone up. Researchers from the University of South Australia have found that a high protein diet results in a greater loss of body fat than that of standard protein, lower carb diets (at least in a study of diabetic people).

If you really want to cut down the gut, just sleep it off. A 2006 study on sleep duration and body mass found that people who got 6 to 8 hours of sleep a night were two times more likely to succeed with their weight loss program than those who were sleeping less.

There’s a reason so many group fitness gyms are popping up – cardio is king for those looking to lower body fat percentage. Whether you choose running, yoga, cycling, or High-Intensity Interval Training (HIIT), cardio has so many benefits for your health, especially your waistline.

It may sound counter-intuitive, but eating fat can help you burn fat. Fats have got a bad name in recent times, but in reality, they are essential for a healthy diet and weight loss. Healthy fats like omega 3’s and 6’s, monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your waistline. The best sources of healthy fats include fish, nuts, eggs, olive oil, and avocado.

No, we’re not talking about giving up alcohol. We just mean that, in general, be more conscious about the things you drink. You may not realise it, but flavoured drinks still contain calories and they are predominantly sugars. We call these kinds of calories “empty calories” because they rarely offer any real nutritional benefit for their caloric density. The biggest offenders are soft drinks, flavoured milks, and energy drinks. Have them occasionally if you do enjoy them, but be sure to prioritise healthy drinks and water as your go-tos.

Fibre is often overlooked when it comes to fat loss, but soluble fibre has repeatedly been shown to be beneficial to those looking to tone up. Soluble fibre is key to a healthy gut biome and promotes fat loss by acting as an appetite suppressant. Not just that, but a recent clinical study in the US showed that increasing your fibre intake can have as positive an effect on fat loss as any other more complex dietary change.

Refined carbs are foods that have been heavily processed. During the processing, much of the fibre and nutrients is removed and we’re left with “empty carbs”. Foods high in refined carbs include sugary foods, fast food, white bread, soft drinks…we think you get the picture.

In all honesty, coffee is a super drink. Great for your brain and alertness, it also has a positive effect on your waistline. This is because coffee itself actually contains 0 calories, so you can drink as much as you like without it contributing to weight gain (not literally, of course — caffeine intake of less than 400mg per day is considered safe). Be careful of milk, sweeteners and sugar though, as these do contain calories.

HIIT stands for High-Intensity Interval Training and it’s all the rage at the minute. F45, Crossfit, and other group fitness classes are all HIIT activities and understandably so. The workouts are loaded with fat burning exercises designed to raise your metabolism and increase your propensity for fat loss.

Probiotics are different types of living bacteria that are great for your digestive health. The importance of gut health cannot be understated, with scientists basically labelling the gut as the body’s second brain. It has the huge task of turning the things you consume into cells, energy, and everything you need to function. Probiotics help your gut perform better, so they’re an important part of a healthy diet.

Iron is an essential vitamin that helps the body convert nutrients into energy. It also helps to deliver oxygen to your cells, which is why those with iron deficiency can feel light-headed and tired – they aren’t getting enough oxygen and red blood cells throughout their body.

We’re big fans of time-restricted eating – because it works. Intermittent fasting induces a hormonal response in your body that facilitates a fat burning response. When you restrict your eating time, your blood insulin levels drop significantly. When this happens, your cells find it more difficult to take up glucose as energy, so they use an alternative fuel – fat!