There are plenty of dieters looking for a quick way to burn off excess body fat. This need has created an influx of quick weight loss programs and other fad diets. Not only do these diets not create lasting results, they can also be harmful to your health. If you want to legitimately burn fat and keep it off, you must use the old-fashioned methods, including diet and exercise.
Calorie Deficit
To lose body weight, you have to create a calorie deficit so that you take in fewer calories than you burn. To lose 1 lb., your deficit must be 3,500 calories. To lose 1 lb. weekly, you must create an average daily deficit of 500 calories; to lose 2 lbs. weekly, you must reduce your daily calorie intake by 1,000. This is often done through a combination of diet and exercise.
Clean Diet
To shave off extra calories, you must eat a well-rounded diet consisting mostly of nutrient-dense foods. High-quality proteins, fresh plant products, complex carbs and healthy fats are low in calorie content but contain all of the essential vitamins and minerals you need to remain healthy during your fat loss program. Avoid foods high in sugar, trans and saturated fats like ice cream, white chocolate, pastries, red meat and french fries, because these contribute to body-fat storage.
Resistance Training
If you want to burn fat all of the time, even while at rest, you must engage in at least two or three resistance-training sessions weekly. Perform compound exercises that strengthen more than one muscle group per exercise. The chest press, upright rows, bench dips, torso twist and lunges are a few exercises that work multiple muscles. Aim for at least three sets of 10 to 12 reps for each exercise to build lean muscle.
High Intensity Interval Training
Of all the most effective ways to burn off body fat, high intensity interval training is one of the best. This involves alternating between periods of high and low intensities for one to three minutes during your workout. This pushes you to work harder than longer, milder-paced workouts, so it keeps your metabolism revved and helps you get into shape faster. Try exercises such as sprinting for 30 to 60 seconds then walking for the same time. Or swim three laps and rest one minute. Repeat these cycles over and over for at least 20 to 30 minutes, three or four sessions per week.
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