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5 Ways to Kickstart Fat Loss for the New Year

Fit woman measuring waist

As we kick off the new year and get more focused on our goals, many of us are probably thinking about how we’d like to start the year off by getting into better shape and losing some extra fat. Maybe you went a little overboard with the holiday cookies, or maybe you just want to get healthier overall. Whatever it is, getting into shape is a great goal to have as the new year starts. 

The problem is that there’s a lot of misinformation out there that makes people believe that in order to lose fat, they can’t eat what they want and that they have to dedicate a bunch of time and money to exercising, but that’s not true. The truth is you can lose fat without going on a diet, without spending countless hours in the gym, and without spending a bunch of money.

Losing fat doesn't have to be strict and complex; it can come from small changes in your daily life that still allow you to follow your normal routine. Today, I’m going to share with you 5 ways you can kickstart fat loss for the new year that doesn't require a diet or gym membership and will get you burning fat in no time.

1. Eat more protein

Table of healthy food with chicken, nuts, eggs, vegetables, and fish

You don’t need to change your diet and cut out foods you enjoy, but you do need to add more protein to your diet to lose fat. Protein naturally helps you burn calories while it’s being digested. Not to mention, having more protein will help keep you full for longer and make you less likely to snack.

Start your day by immediately having a ton of protein. Whether that’s a high-protein breakfast or a protein shake, get that protein boost right off the bat, and it will help set the tone for the rest of your day. Then, you can continue this pattern throughout the day, ensuring you have extra protein with each meal to give your body what it needs to function best. 

It’s low effort and simple, but it will make a huge difference in your lifestyle. Increase your protein intake, and you’ll see a difference in your body fat in no time. 

2. Drink more water 

A woman drinking water after a run

Another essential part of kickstarting fat loss this year is to drink more water. When you’re hydrated, your body is functioning at optimal levels, which can help boost your metabolism and help you burn more calories and fat. On average, you should get around three-quarters of a gallon to around a gallon of water daily to optimize your goals. And yes, you can still drink coffee, tea, or whatever else you want throughout the day, as long as you’re getting the proper water intake you need as well. 

An easy trick for this is to simply listen to your body and drink water when you’re thirsty. If you aren’t good with tracking when you’re thirsty, get a water app that can send you reminders throughout the day to drink water at various times. Whatever it takes to get you the right amount of water, do it, and you’ll be on your way to a healthier life with less fat in no time.

Disclaimer: Make sure you never drink all your water for the day in one sitting, as this can be dangerous and detrimental to your health. It’s important to space it out evenly during the day to optimize your water intake in a healthy way; otherwise, you could make yourself sick. Always talk to a healthcare professional first to ensure you're getting what you need in a healthy and safe way.

3. Get better sleep 

A woman sleeping

The next way to start losing fat is to get better sleep. If you don’t sleep well, your body will not only struggle to function correctly, but your metabolism will have a harder time functioning, making it harder for you to burn calories. Not to mention, bad sleep is often linked with higher stress levels, which is more likely to make your body hold onto that extra fat and increase your craving for unhealthy foods. 

However, a good night’s sleep can enable your body to function better, make you feel better throughout the day, and regulate your system, including your hormones, digestion, and metabolism. On average, you typically want to aim for around 7-8 hours a night of rest. However, the exact amount of sleep we need differs for each person, so if that feels like too much or too little, listen to your body and adjust as needed to make sure you’re getting what you need to function best. 

The most important thing to remember is that you can’t shortcut sleep. If you want the results, you have to be willing to sacrifice some of your time to rest longer. Put your phone in sleep mode, aim to go to bed earlier, and focus on relaxing practices 1 hour a day before bed. Trust me, if you do this and make a habit out of it, your body and mind will function better, and you’ll see better results in your fat loss in no time. 

4. Get moving

Happy fit woman running

Moving more is another way to kick your body into gear for losing fat. This doesn’t mean you have to go to the gym and exercise for an hour a day; this can be as simple as 10 minutes of movement a day. 

This could be done through walking the dog, doing push-ups, playing sports, or walking on an under-desk treadmill while you work. If you feel like you don’t have time in your day for 10 minutes of movement, think about when you’re scrolling on your phone. Or the times you’re binging your favorite TV show. Instead of sitting during those times, get up and get in some extra movement then. 

If you’re serious about it, you’ll make it a necessity in your day, and you will see results. If you’re not, you’ll make excuses, and you’ll never get the body you want. Dedicate 10 minutes daily to movement, and you’ll be on your way to a healthier body in no time. 

5. Be accountable for your fat loss journey

3 happy women exercising

Lastly, if you want to stay committed to your fat loss journey and get some real results, get some accountability for it. That means not only being accountable to yourself by having a plan, getting specific with your goals, and sticking to it but also getting your friends involved. 

When you get friends, family members, or even followers online involved, you’re more likely to follow through with your goals because you know you have others who are watching and rooting for you. So whether that means working on these goals with friends or posting your progress online, get accountable for your goals and make them a part of your world and the world of those around you. 

If you do that, you'll gain confidence, believe in yourself more, and are much more likely to be successful. Get accountable, and you’ll change your life. 


Overall, fat loss doesn’t have to be extreme. You don’t have to spend countless hours in the gym, break your bank, go on a strict diet, or change your lifestyle. You can add small changes to your daily life that only take a few minutes and can make a huge difference in your body over time.

If you need extra help with getting started or need someone to hold you accountable, we’re here to help. Try out our FREE 7-day trial today, where you can get expert tips, coaching, and advice from our team with no strings attached that will get you moving on New Year's fat loss goals in no time.

Reach out, and let’s get you on track to achieving the body of your dreams in 2024.  

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