How To Lose Fat Really Fast

Body fat loss is one of the primary goals sought when beginning a diet and exercise routine. Most want to lose a lot of fat really fast, but it is important to remain healthy while doing so. There are ways to go about losing body fat quickly that include a well-balanced diet, frequent meals, strength and cardiovascular training and boosting the intensity of your workouts.

Step 1

Clean up your diet. According to the Centers for Disease Control, you need to reduce your caloric intake by 3,500 to lose one pound. To lose one to two pounds per week, you should cut 500 to 1, calories per day. Foods high in saturated fat, trans fat, sugar and sodium can fill your body with too many unnecessary calories. The goal is to burn the fat you have stored, so consuming foods that contain essential nutrients without excess fat, sugar and simple carbs, help you achieve this. Lean proteins, fruits, vegetables, dairy products and complex carbs should make up the majority of your diet.

Step 2

Eat six small meals daily. This increases your metabolism by giving your body small amounts of fuel through the day. This promotes better fat burning rather than stuffing yourself two or three times during the day. It will also prevent cortisol production which contributes to belly fat and keeps your blood sugar levels stabilized.

Step 3

Get plenty of cardio exercise to maximize your fat-burning potential. This is essential for body fat loss as cardio training burns the calories. Do this by running, climbing stairs, dancing, bicycling or walking. According to the American College of Sports Medicine, you should get at least 30 minutes of moderate intensity exercise, five days a week. You can also add to your cardio regimen with simple lifestyle changes such as taking the stairs instead of the elevator and parking your car away from your destination for extra walking.

Step 4

Lift weights to increase your resting metabolic rate. The act of weight training does not burn a significant number of calories alone, but extra muscle mass will burn more calories even when you are not working out. Also, the American Council on Exercise says that spot training is impossible so you cannot rely on weight training alone to lose fat. However, if you work all of your major muscle groups three times a week, you can help increase your metabolism and develop a leaner figure.

Step 5

Increase the intensity of your workouts for quickest fat loss results states the Mayo Clinic. This is best achieved through interval training where you max out your heart rate for a few minutes then suddenly drop it for a few minutes. For example, you can sprint on the straight part of a track then walk the curves. If you can do this for half an hour, you can burn more calories in that period of time then a mild workout for a longer duration.