The desire to lose body fat is usually motivated by two factors: a slimmer figure and decreased health risks. Quick fat loss can be achieved through accurately tracking body fat percentage, eating a sensible diet and engaging in a well-rounded exercise program that includes aerobic and strength training. Be sure to consult your doctor before beginning a rigorous diet program.
Step 1
Engage in at least 60 minutes of moderate intensity exercise most days a week, according to the American College of Sports Medicine. Any activity such as running, elliptical training, swimming, bicycling or any combination of aerobic activities will help burn fat fast.
Step 2
Burn more calories in a shorter period of time with interval training, according to the Mayo Clinic. Increasing your heart rate then quickly lowering it will burn fat more quickly than slower paced exercise for twice that long. Try sprinting for two minutes then walking for two minutes and continue this cycle for 20 to 30 minutes.
Step 3
Train with weights at least two to three days per week. Muscle burns calories more effectively than fatty tissue even while at rest. It also gives you a more toned appearance once the fat is burned off. Work all of your major muscle groups including your legs, abs, chest, arms and shoulders.
Step 4
Cut empty calories such as cookies, pastries, sodas, alcohol and fruit juices out of your diet. They provide little nutritional value and are high in calorie and sugar content. Stick with fresh fruits, veggies, lean meats and low-fat dairy. These help you remain healthy while shedding body fat fast.
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