Several fad diets and products out there make empty promises about how they can help you lose weight fast. While some of them may work for some people, the majority of consumers won't be able to really get rid of fat or keep the weight off for any extended period of time. The truth is that when it comes to really getting rid of fat, you need to make changes to your lifestyle, which include eating right, getting enough exercise and limiting stress.
Step 1
Practice proper nutrition at every meal, every day. To really get rid of fat, you need to focus on improving your diet, which means limiting your intake of foods that are high in fat, calories, sugar and processed ingredients. Eat more fresh fruits and vegetables, lean meats, fish and chicken, and limit grains and dairy, which can be high in sugar.
Step 2
Eat a smaller amount of better quality food. Portion size is important when trying to get rid of fat, but it's hard to feel satiated when eating smaller amounts of food. The key is to eat foods that are nutrient-rich and high in quality proteins, such as dark leafy green vegetables, lean meats, chicken, fish and eggs. The general rule of thumb is to eat a portion of meat no larger than your closed fist. That is a good measurement to stick with when rationing out side dishes as well.
Step 3
Get regular exercise and continue to increase the difficulty and intensity level. Walk, run, bike or swim for at least 30 minutes three times a week. If you really want to get rid of fat, that may not be enough, depending on your current weight, body composition and the amount of calories you consume per day. However, it is better to do too little than not do anything. Find time in your schedule to exercise regularly and stick to a plan. Every so often, increase the time, frequency or intensity of your workouts to keep your body adapting, changing and burning more fat and calories.
Step 4
Strength-train two or more days per week. Building muscle helps burn more calories than cardiovascular exercise alone. Engaging in some sort of weight-bearing exercise two or more times a week can help you get rid of that extra fat you've been trying to lose. Join your local gym and work out with a personal trainer or take a group strength-training class or find a boot camp or challenging yoga class. You can even do exercises such as push-ups, pull-ups and squats at home.
Step 5
Make sure you take in fewer calories than you expend each day. This is the foundation for weight loss. The only way you can really get rid of that fat is to burn more calories with exercise and other daily activities than you consume in food. If you aren't sure how many calories you consume daily, keep a food log for a while. Don't forget to add your beverages in as those can count for a lot. Soon you will be able to have a pretty good idea of whether or not you are hitting your target without keeping the food journal.
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