The best way to lose weight quickly and naturally is to combine an intense exercise routine with a nutrient-dense diet with restricted carbohydrates. Ensure you provide your body with enough nutrients and food to power your intense workouts and maintain a high fat-burning metabolism.
Step 1
Eat breakfast every morning. Breakfast fires up your metabolism for the day to ensure you use energy and burn fat efficiently. Eat a serving of complex carbohydrates to provide energy and protein to maintain lean muscle tissue. For example, eat a serving of oatmeal for sustained energy and a couple of eggs or steamed fish for protein.
Step 2
Do strength training exercises two or three times a week to maintain lean muscle tissue, which helps to boost your metabolism. Focus on the main muscle groups of the chest, back, shoulders and legs. Use a combination of resistance machines and free weights in a gym. If you prefer not to go to go to a gym, do body-weight exercises such as press-ups, pull-ups, free squats and lunges.
Step 3
Do moderate-intensity cardiovascular exercises in a gym twice a week to burn calories. Maintain a pace that elevates your heart rate and allows you to carry on a conversation. Use a combination of the treadmill, elliptical machine, stationary bike and rowing machine. Alternatively, go running or jogging twice a week
Step 4
Do intense cardiovascular exercise two or three times a week to accelerate fat burning, For example, start with a five-minute jog to warm up. Sprint for two minutes, then jog or brisk walk for one minute. Repeat the sprint and jog pattern five times for an intense 15-minute, fat-burning workout. Post exercise, your body will expend energy and burn fat reserves to replace the nutrients used during your workout.
Step 5
Eat regularly during the day, approximately every four hours. Your body expends energy to digest food, thus elevating your metabolism. Focus on fruits, vegetables, protein and omega-3 fats. For example, your lunch could be one cup of yogurt, mixed with cottage cheese blended with almonds, pecans, blueberries and 1 tbsp of hemp seed oil. Your protein should consist of lean cuts of meat, poultry, fish, eggs, beans and legumes. Restrict carbohydrates to breakfast everyday and one other meal on workout days.
Tips and Warnings
- Avoid simple and refined carbohydrates, processed foods, sodas and alcohol. Get plenty of rest and a good night's sleep to recover from your intense and frequent workout routine.
- If you are new to exercise, recovering from illness or frail, consult your doctor before starting an exercise program. Do not run or do intense cardiovascular exercises. A suitable alternative is brisk walking.
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