Tracking your macros—which are the calories and the amount of macronutrients (protein, fat and carbohydrates) your body needs each day—can help you decide which foods to consume to achieve your goals.

Instead of having three main meals and mindless snacking in between, the best way to meet your macros is by dividing your calorie intake into five smaller meals per day at specific times. The macronutrients for each meal may differ, depending on your activity level. This is especially important when you incorporate exercise because even carbs can help shred fat if consumed at the right time. 

For example, carbs consumed right after an intensive training can provide the energy you need to aid recovery, while the carbs you eat in the late evening are likely to be stored as fat as you’re using less energy.

See also: How Do I Lose Belly Fat Fast?

Water is one of the best things you can give to your body if you want to shred fat. For starters, drinking water in between small meals will stop you from feeling hungry and tempted to snack.

Also, the hydration from water will give you energy during workouts, so you can train harder and burn more calories. Water is also a great alternative to soft drinks, which only adds unnecessary calories to your already restricted calorie intake.

See also: 8 Most Calorie-Torching Workouts In Hong Kong

A calorie deficit (consuming fewer calories than your body burns) is an effective way to lose body fat, but many people follow the traditional method of low-calorie diets, which is likely to end up in a loss of muscle mass—not ideal if you want a trim and toned body.

Losing weight by cutting calories drastically may give you a lower number on the scale, but because you’re eating less than what your body needs to perform the daily tasks, you may not consume enough vitamins and minerals necessary for muscle development.

By performing intensive cardio to make up for the deficit, you’ll be able to raise your metabolic rate and burn even more calories without losing muscle.

When 70% of your fat loss depends on diet, it’s no surprise that you’re going to feel hungry because your eating habits becomes restricted. Being on a diet is more than just controlling what you eat—it’s a psychological challenge that will test your discipline and patience.

If you cheat on your diet, it’s not only about messing up your calories. It’s also about having to train your brain and body again to go back to the diet after mindless eating. Don’t allow yourself to think “I’ll get back to my diet tomorrow", as it will mean repeated cheat meals.

At the end of the day, there’s a reason behind your diet, so keep that in mind at all times and stick with that goal until you achieve it.

See also: 10 Hong Kong Gym Classes To Kick-Start Your Day