Getting in shape is hard. But once you get there, maintaining your fit body isn’t all that much easier. Keeping up a strong and shredded physique involves more than intense workouts and a commitment to eating.

Building the perfect or ideal male body is a lofty goal, and if you want to accomplish that goal in your lifetime, you need to follow a plan specifically designed to help you do that.

Get back to the basics and jump-start your fat loss this season with our tips and tricks, all of which are virtually guaranteed to work.

Drop your calorie intake by 500
Drop your calorie intake by 500

1) Drop your calorie intake by 500

keep a food journal for 3 to 4 days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss.

Eat the same foods
Eat the same foods

2) Eat the same foods

Eating a lot of different foods, which leads to overeating.When you eat the same healthy foods 90% of the time, you’re in tune with portion size and less likely to eat junk.

Drink a glass of water with every meal
Drink a glass of water with every meal

3) Drink a glass of water with every meal

It’ll keep your body hydrated and full, and keep your metabolism online.

Get a taste for spicier food
Get a taste for spicier food

4) Get a taste for spicier food

Capsaicin, the compound that gives chilli peppers their heat, will also play merry havoc to your metabolism.

Move More to Lose Body Fat
Move More to Lose Body Fat

5) Move More to Lose Body Fat

Make working out a priority. When you cut calories and don’t exercise, you lose at least 1/4 pound of muscle for every pound you lose overall. A paper published in the Journal of Obesity in 2011 showed that this approach to workouts is more effective in helping the body burn fat when compared to steady-state cardiovascular work.

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