1) Work out how many calories your body needs to consume to maintain your existing weight, these are your your maintenance calories. Do a quick search on Google with “calorie needs” and you’ll find a few different calculators to help you with this.
2) Deduct 10% (to a maximum of 500Kcal) off the total maintenance calories to start with. Drastically reducing your calories will result in muscle and water loss – not fat loss so avoid doing this.
3) Divide your calories over 5 or 6 meals rather then 2 or 3. Aim to eat every 3-4 hours.
4) Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fibre foods.)
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help create the calorie deficit and encourage your body to lose fat.
6) Make simple substitutions in your diet, for example: Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
7) Drink plenty of water – at least 2 litres every day – if you’re dehydrated your body will be less efficient and will make losing fat more difficult.
8) Try to eat low carb (complex only!), low fat and moderate protein.
9) Keep a food diary to monitor how many calories you are consuming as it’s easy to over eat.
10) Supplementing your diet can make it easy to lose the fat. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.