Fastest Way to Lose Fat

Fat is essential for proper health, since it protects vital organs and produces hormones. However, excessive body fat, particularly around the stomach, increases our risk for diseases such as diabetes. Reducing body fat not only gets you a leaner physique, but also improves overall health. Adding a couple of tricks to your current training and diet regimen can help you speed up fat loss.

Perform HIIE

Cardio helps to reduce body fat, but research shows that performing a specific type of cardio, high intensity intermittent exercise, to be superior for fat loss than regular cardio. High intensity intermittent exercise, also known as HIIE, is a form of cardio that alternates between bouts of high and low intensity exercise. Researchers investigated the effects of HIIE on body composition. During the 15 week study, scientists discovered that subjects performing HIIE lost significantly more body fat, especially around the trunk region, compared to subjects undergoing steady-state exercise, according to a study reported in the April 2008 issue of the "International Journal of Obesity."

Get to Sleep

Not getting enough sleep is associated with a bigger waistline, according to research reported in the April 2008 issue of the journal of "Sleep." Researchers documented the effects of sleep duration on body composition. They found that subjects sleeping five to six or nine to ten hours a night gained more body fat over a six year period compared to subjects sleeping seven to eight hours a night. Make sure to get roughly seven to eight hours a night to prevent fat gain.

Spice It Up

Capsaicin, the main component of chili peppers that makes them spicy, has positive effects on increasing fat loss. According to research published in the April 2010 issue of the "Journal of Proteome Research," subjects consuming capsaicin on a high fat diet had greater reductions in body fat than subjects not using the herb. Scientists suggest that capsaicin increases fat loss by inducing thermogenesis, or heat production within the body. In addition, capsaicin stimulates the release of proteins that enhance fat burning.

Resistance Training

Performing resistance training is effective for reducing body fat quickly. First, resistance training elevates fat oxidation, or fat breakdown, according to research reported in the March 200 issue of the "International Journal of Sports Nutrition and Exercise Metabolism." This makes fat more available to be used as fuel. Secondly, building muscle boosts the metabolism, since the body burns calories in order to hold onto muscle.

Simple Carbs Postworkout

After training, muscles needs nutrients, specifically protein and carbs, to start the muscle growth process and halt muscle breakdown, according to the Muscle and Fitness website. Eating simple carbs, such as white bread or a sports drink, at this time helps prevent the loss of muscle mass. Less muscle mass is equal to a slower metabolism, which prevents you from losing weight fast.