Do you finally want to get rid of those flabby arms and thickening waistline? Now is the perfect time to strengthen your body and mind. But before we go further, let’s just clear something up. There is no such thing as spot reduction.  The fat is evenly stored throughout the body and you can only get rid of it the same way. So forget that “lose the belly fat” goal and instead go for the “lose overall body fat” target through these tips to lose weight.

So you might be asking what those pushups, sit ups and other target exercises for flabby arms and other parts are for if you can’t really perform spot reduction of fat. The primary purposes of the exercise is to develop muscles and cultivate a slim and sculpted look. What it boils down to is that if you want a well toned arm you have to reduce overall body fat and perform exercises to lose flabby arms.

So, coming back to overall body fat reduction, the formula is fairly simple: exercise more, eat less. However, no matter how simple it may sound, doing what is required can be very hard, especially the “eating less part”. But there’s actually a method here! What you have to do is change you menu, reducing bad foods and replacing them with good ones. Following are some weight loss tips with regards to what food you should eat more of.

Fill up on Fiber

Whole grains contain fewer calories compared to other food types. Plus, they can be pretty heavy on the stomach so it’s likely you won’t be eating more. Fresh fruits and vegetables also contain fibers that could help you keep thin. When shopping, look for 100 percent whole wheat labels on your bread and incorporate more beans in your daily diet.

More Milk

Study shows that a person who eats healthy plus consumes non-fat milk loses more weight than a person who just eats healthy. A person’s daily calcium needs is around 1,000 regardless of whether you want to lose weight or not, so it’s actually a win-win situation.

Drink More Green Tea

Green tea has catechins which speed up both burning of fat and metabolism. The antioxidant can also reduce the amount of bad cholesterol as well as toxins in the body.

Now that we’re done with what food types can help you reduce weight, let’s tackle exercises. The usual problematic areas for both male and female are the arms, stomach and thighs. For the arms, you should be doing push-ups, sit ups for the stomach and lunges for the thighs. But you already know that, what you don’t know is that you don’t have to do these exercises like crazy. Study shows that high intensity exercises followed by low intensity exercises are the best way to burn off fat. So, what you should do is start of slow, give it 10 counts before speeding up the moves. Keep the fast rhythm for about 20 to 25 counts before slowing down again to a normal pace. The reason for this is that you are giving your body time to adjust to the new situation, allowing it to burn more fat than sticking to a strictly high or low intensity exercise.