With the holiday indulgence behind you and a fresh New Year’s resolution in mind, now’s the perfect moment to shed those extra kilos. Losing weight and burning fat requires effort, dedication, and a mindful approach to your diet, but it’s not as tough as you might think. Here are ten science-backed workouts and eating tips to help you quickly say goodbye to the holiday weight.

1. **Eat More Protein**
Protein is essential for losing fat and building muscle. Studies show that diets with up to 40% of daily calories from protein lead to more significant fat loss, especially around the belly, compared to low-fat diets. A high-protein diet also keeps you fuller longer.

2. **Eggs for Breakfast**
Eggs are a fantastic source of protein and help build muscle. Research indicates that having eggs for breakfast can significantly reduce cravings throughout the day, leading to lower calorie intake. So, omelettes, scrambled eggs, or poached eggs make for a great weight-loss breakfast.

3. **Go for Wholegrain**
Instead of avoiding carbs, opt for low GI, slow-digesting carbs like whole-wheat bread, brown rice, and oatmeal. These whole-grain options stabilize and lower insulin levels, helping your body burn fat more effectively.

4. **Apple a Day**
An apple a day not only keeps the doctor away but also helps reduce abdominal fat. Apples are slow-digesting carbs with antioxidants and apple polyphenols that boost muscle strength and fat loss while reducing fat storage. Eating apples in the morning maximizes their fat-burning benefits.

5. **Drink Tea**
Both black and green tea help with fat loss by reducing cortisol levels, which are linked to belly fat. Green tea is even better as it contains EGCG (epigallocatechin gallate), which helps your body burn more calories throughout the day. Consider taking 500 mg of green tea extract twice daily before meals for best results.

6. **Add Some Spice**
Capsaicin, found in hot peppers, boosts calorie burning both at rest and during workouts. Adding spicy peppers or hot sauce to your meals can help burn extra calories and fat while also reducing hunger.

7. **Embrace HIIT**
High-Intensity Interval Training (HIIT) is the most effective cardio for burning fat. HIIT consists of alternating between high-intensity exercises to reach your maximum heart rate and more moderate exercises. It’s proven to burn more fat than steady, moderate cardio workouts.

8. **Get Creative with Your Workouts**
If running isn’t your thing, keep your workouts interesting by exploring other activities like dancing, cycling, or rock climbing. Martial arts are also great for burning calories, with disciplines like tae kwon do burning up to 300 calories in just half an hour.

9. **Lift Weights**
Weight training is an excellent way to burn fat, often overlooked, especially by women. Mix different weights and reps; higher reps with lower weights burn more calories during the workout, while heavier weights with lower reps burn calories afterward. Keep it varied and fun.

10. **Rest and Recover**
Ensure you have enough rest during and after workouts to promote muscle recovery and improve your training. Alternate muscle groups on different days to maximize calorie burning. Relaxing exercises like yoga also have unique health benefits. During workouts, keep rest breaks short—30-second breaks can burn up to 50% more calories than three-minute ones.

By incorporating these tips into your routine, you’ll be well on your way to reaching your weight loss goals and burning off those extra holiday kilos in no time.