JOE’s 10 quickfire tips to lose fat

Already the longest day is behind us and still no sign of summer. But if you're heading somewhere hot, or just down to Brittas Bay, here's a few quickfire spare-tyre-shifting tips to get rid of some pesky fat and unmanageable man boobs and look your best for the beach.

By Oisin Collins

1. Eat eggs

Eggs for breakfast are excellent for halting the hunger pangs. Studies have found that eating eggs could in some cases reduce hunger and food intake for up to 24 hours. So scramble, boil or poach your little oval friends - but we don't need to say it: make sure to stay away from fried.

2. Almonds

Almonds are a great healthy snack, although it has to be said that we're not sure if there's really such a thing as a ‘healthy snack’. Anyway, in a research programme with two groups of test subjects, the ones who ate almonds as a snack saw up to 62% more weight loss as a result. So, Mr. T was right all along. Get some nuts!

3. Eat little and often

Eating frequently, such as five or six small meals a day, will force your metabolism to work constantly. In other words, it wont allow it to slow down. If you eat three large meals a day then your metabolism will slow from working too hard and you will start to store fat instead of burn it. So embrace the side-plate and don't go piling up those portions to get you through the day.

4. Pump it up

Building muscle is the easiest way to loose fat, and you can even do it while sitting on your ass. Cycling and rowing are great ways to lose fat while also giving yourself all the benefits of good old cardiovascular exercise. So there you have it - losing fat and building muscle by sitting on your ass. Get down.

5. Avoid fizzy drinks

Just one bottle of your favourite fizzy soft drink can carry almost a whole day’s worth of sugar. Don’t rely on ‘diet’ soft drinks as those who regularly drink them can tend to over-indulge in other areas. Drink flavoured sugar-free water instead to help lose some fat.

6. Alcohol = no

Sadly, a great way of losing fat is by avoiding alcohol. Drinking alcohol can affect your testosterone levels and make it harder for your muscles to repair and grow.

Avoiding the cocktails can also be a major factor in keeping trim. Just remember how much sugar is in a normal glass of soft drink. Add a shot of Southie and the barman may as well ask if you’d like alcohol with your sugar.

7. Prepare your own food

If you work in a busy area that’s filled with beautiful cafés and enticing bistros, then it's time to quit your job. Or, a bit less dramatically, pack your own lunch and keep control of your calorie intake. You’ll also save a bundle in the long run too - around €125 a month could be ferreted away for a relaxing holiday next summer if you start the trend now.

8. Time your meals

Timing your food intake is just as important as what you actually eat. Eat two-thirds of your daily food before 6pm. This will make sure you feel fuller after dinner instead of snacking for the night, when you're most likely going to be sitting on a couch. Eating junk.

9. Slow your eating down

Eat fast and you’ll eat more. Eating quickly might help you win the Spur Steakhouse Challenge but it wont get you any rewards in the fat losing department. It takes between 20 and 30 minutes for your stomach to tell your brain STOP!

So instead slow down, enjoy the flavours of your food and if you're still hungry after a meal, have a glass of water. Leave it 20 minutes and you’ll either feel full or you’ll have forgotten you're peckish.

10. Some lovely rabbit-food

Have a small salad before your dinner. Eating a practically calorie-free starter will shift your metabolism into second gear and will be working faster by the time dinner (and the calories) roll along.

So there you have it - JOE's 10 quick-fire tips to lose fat this summer. If you have any other tips to share, then please leave a comment below. You can now sign in using your Facebook or Twitter details.