I've tried a lot of different methods to lose body fat, some with success, most without. However, through trial and error I've managed to figure out some of the easiest, most efficient ways to shed those excess pounds. Losing significant body fat % doesn't have to be a huge undertaking. There are some easy steps you can employ to achieve quick results.

Body Fat Reduction Tip #1 - Stop Drinking Calories!

This one is huge. It's really easy to consume a lot of calories (mostly sugar) very quickly. A 12oz can of cola has 155 calories! To give you a little caloric perspective that's 2 large eggs, or 10oz package of vegetables. Don't be fooled by juice either, juice contains just as much sugar (granted fructose isn't nearly as bad a glucose). A 12oz glass of orange juice contains about 168 calories. Stick to water, if you really need something more stick to diet drinks with no calories (unsweetened ice tea, coke zero, etc..)

Body Fat Reduction Tip #2 - Don't Be Afraid To Call On Expert Help

This option is great for people who aren't sure where to start or how to effectively plan a body fat reduction program. Don't be afraid to call on expert help, even if it costs you a bit. By doing so you can save yourself hours of research, which pays for itself in the long run. I know that a lot of information can be found on the internet for free, but for most people it can be a painstaking task, especially when you don't know what you're looking for. After quite a bit of research I stumbled on www.TheDietSolutionProgram.com which provides a colossal amount of information, including meal plans, eating tips and much more. They have an amazing 60 day money back guarantee and a really informative video with tips and explanations about the program!

Body Fat Reduction Tip #3 - Plan Ahead

Your scoutmaster wasn't joking when he said always be prepared. Planning your meals for the week on Sunday will make a very large impact on how well you'll be able to follow your body fat reduction program during the week. I find when I'm trying to cut body fat most effectively I'll switch over to frozen veggies and meats, it makes it far easier to keep a lot of meal options on hand. Plus, the easier it is to prepare your meals the more likely you are to stick to your guns.

Body Fat Reduction Tip #4 - No White Carbs

I know, I know, we all love bread, pasta and pizza (this also includes rice, cereal, potatoes and fried foods with breading). However, if you're really committed to shedding unwanted fat then you'll start removing these calorie dense items from your diet. Also, as a rule most brown or whole wheat bread and pasta are just as bad for you as their white counterparts. This is because most whole wheats are bleached and have their nutrients placed back in artificially. Another caloric reference, a 1 cup serving of mashed potatoes has 237 calories while a cup of spinach has 47 calories. It's very easy to replace these white carbs with lower calorie vegetable solutions.

Body Fat Reduction Tip #5 - Be Full Of Beans!

Beans are a great source of protein, I usually eat edamame, black beans and lentils. I've found great success replacing white carbs with beans. Beans also contain dietary fiber (carbohydrate) and are low on the glycemic index (slow burning). Beans are part of the legume family, most legumes are low on the glycemic index. Whereas most white carbs (bread, rice, pasta, etc...) are high GI (glycemic index). Low GI foods take longer to digest and reach the blood stream, which allows the calories from these items a greater chance to be burnt off during the day. The opposite is true of high GI items, they enter the bloodstream faster and get turned into fat before they can be burnt off.

More on this here: http://hubpages.com/hub/Low-Glycemic-Index-Diet-The-Facts

Body Fat Reduction Tip #6 - Know When To Cheat

If you absolutely need to have that high calorie, thick crust pizza the best time to eat it is within 1.5 hours of finishing a resistance workout (25 mins or longer). Your body is a lot more effective at utilizing calories, including bad ones, during this time. Try getting some extra chicken on it for protein and you'll be set. Make sure you don't go overboard, though, you don't need to go and eat a large pizza by yourself. I also usually give myself one cheat day a week in which I gorge quite heavily on all the bad stuff, usually making myself slightly sick. I don't even want to look at bad food for a week. It makes it a lot easier to stick with body fat reduction the rest of the time (this also helps keep you metabolism from dropping as well, which keeps your fat burning engine revved up!)

I could probably post a whole lot more on this topic (maybe I will!) but for now I'm going to leave this where it's at. I really hope you guys use these tips to start your first step down the road to body fat reduction and get the body you want!

-Gregg