34 ways to lose fat: readers like you share their successful strategies for obliterating the blubber

Men's Fitness, May, 2002

While we at MEN'S FITNESS strive to give you the keys to shedding fat, they're only as good as the usage they get. From recipes to workouts, cutting-edge studies to the most fundamental expert advice, we try to enlighten you on every method available for knocking a notch (or two) off your belt.

But just as Jackie Chan's fighting style is different from Jet Li's, we realize everyone is unique, and that different techniques work for different people. So we tapped into our Web site (MensFitness.com) and asked our readers to give us their best--and easiest to implement--fat-loss tips. They overwhelmed us with their nutrition and training savvy. These simple, proven strategies will help anyone lose fat and firm up. So what are you waiting for? Start reading and start shedding.

1 My latest fat-loss booster is Dijonnaise. I have never been able to eat a tuna or turkey sandwich without using mayo--it's too dry or too fishy. However, mayo has about 100 calories and 11 grams of fat per serving, while Dijonnaise has only about 15 calories and zero grams of fat in the same amount.

--DAVID WIMBERLY

2 Quit drinking [alcohol] and utilize the calories saved for one additional whey protein drink per day.

--JEFF HELTON

3 Cross-train. Run three or four kilometers Monday, Wednesday and Friday, and weight-train Tuesday and Thursday one week. The next week, reverse that and weight-train Monday, Wednesday and Friday, and run Tuesday and Thursday. I'm 43, married with two kids, and I've been training for only one year, yet I've gained muscle, lost fat and inches, and become more defined.

--REG ADAMS

4 I run before breakfast. This creates a fitness mentality that I hold on to the rest of the day, helping me eat healthier and exercise more. Also, I drink more liquids than I used to. This seems to fill me up and temporarily subdue my hunger pangs.

--DAVID IGNELL

5 Cut out saturated fats from your diet and replace them with only good fats, like nuts, olive oil, fish and avocados, to name a few.

--WARREN TESSLER

6 The proper combination of resistance and cardio training is a must. But to really kick things into high gear, try using hot sauce or red pepper flakes in every meal, and drink twice as much water as you think you can. Both will boost your metabolism.

--BRENT KANESKI

7 A well-balanced diet combined with cardiovascular training and strength-building exercises is the only way to lose unwanted fat safely. The reason most people fail is because they don't draw up goals that motivate them to achieve obtainable plateaus; instead, they would rather take the quick fix to the fat problem.

--WILLIS W. OWENS, CERTIFIED U.S. ARMY MASTER FITNESS TRAINER

8 Do interval training, alternating running, biking and hiking. Go strong and hard for two minutes, then take it easy for one minute. Then go hard again for another two minutes. Do this cycle for approximately 20 to 30 minutes three times a week.

--MIKE PRITCHARD

9 Buy a body-fat monitor, like the Tanita. Monitoring your body weight and fat percentage allows you to see how effective certain exercises are, and how damaging certain foods are to your fat-loss program.

--CHARLES MILLS

10 I try to leave a little food on my plate; that way I realize I don't have to eat the whole plateful and I still leave the table satisfied.

--ERIC STANALAND

11 Drink at least a gallon of ice water every day. If you can handle the frequent trips to the bathroom, the energy that your body uses to warm the near-freezing water to body temperature will help you lose an extra eight to 12 pounds per year.

--DAVID KIRKPATRICK

12 I keep an inspirational note posted on my refrigerator: "Nothing tastes as good as being thin."

--PETER ISTVAN

13 Get in the habit of not eating anything a good two or three hours before you go to bed.

--MATT EICHER

14 Bike, bike, and did I mention bike? It's the least boring exercise that I have ever come across.

--DAVID MEINTEL

15 The single most effective method for fat loss is high-intensity resistance and cardio work, in particular circuit training.

--EDWARD FREEMAN

16 One of the best ways I've found to cut back the fat is simply to limit simple-sugar intake (soda, cookies, candy, etc.). Instead, go for water, skim milk, natural fruit juices and fruit. It's a simple step that can have a big payoff.

--JAMES CRAFT

17 I swear by using Slim-Fast in my morning coffee instead of milk. Any of the chocolate varieties will do.

--MARSH LUCAS

18 Just say no to junk food. I lost 30 pounds by refusing to buy any more potato chips and ice cream. I loved them both. I just made a determined effort to cut them out of my diet, and it really worked. Then I started eating an overall healthier diet and watched my portions. After several months, I dropped another 25 pounds. During the second phase, I also increased my level of physical activity. One year later I still do a regular weight routine and run/bike for aerobic exercise. It feels great not hauling around those 55 pounds of blubber.

--KYLER BOWNESS

19 I lost 45 pounds in six weeks with a three-days-on, four-days-off diet program and a treadmill at home. The latter gives me no excuse to skip a day of aerobic exercise.