THEY say losing weight happens in the kitchen and not the gym, but in fact, there are certain exercises that you can do to achieve fat loss.

"You can, of course, achieve fat loss in the gym through a combination of effective workouts, proper nutrition and lifestyle choices," said fitness trainer Lennox Richards.

Here are some tips:

Cardio and strength training

Incorporate both cardiovascular exercises (like running, cycling, or swimming) and strength training (using weights or resistance exercises). Cardio burns calories, while strength training builds lean muscle mass, which increases metabolism.

High-Intensity Interval Training (HIIT)

HIIT involves alternating between short bursts of intense exercise and brief periods of rest. It's efficient for burning calories and boosting metabolism.

Compound movements

Focus on compound exercises that engage multiple muscle groups, such as squats, deadlifts, lunges, and push-ups. These exercises burn more calories and promote muscle development.

Progressive overload

Gradually increase the intensity of your workouts by adding more weight, reps, or sets. This challenges your muscles and helps you continue to burn fat.

Consistency

Stick to a regular workout routine and be patient. Fat loss takes time, and consistency is key.

Richards said you should complement these steps with:

Balanced nutrition

Consume a balanced diet that includes lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Focus on portion control and avoid highly processed foods and sugary snacks.

Protein intake

Protein helps preserve muscle mass and keeps you feeling full. Include sources like lean meats, fish, eggs, legumes and dairy.

Stay hydrated

Drink plenty of water to support metabolism and keep your body functioning optimally.

Adequate sleep

Aim for 7-9 hours of quality sleep per night. Lack of sleep can hinder fat loss efforts.

Stress management

Chronic stress can lead to weight gain. Practise stress-reduction techniques such as meditation, yoga, or deep breathing.

Mindful eating

Pay attention to hunger cues and eat mindfully. Avoid emotional eating or eating out of boredom.

"Remember that every individual's body is different, so what works for one person might not work exactly the same way for another," Richards said. "It's important to find an approach that is sustainable and aligned with your preferences and lifestyle."