Numerous supplement and diet-pill companies claim to help you burn fat and lose weight quickly, and it can be hard to separate the hype from the reality. If you want to lose calories quickly without resorting to medicines or unproven supplements, there are quick, effective ways to do so. Your body has a great capacity to change and adapt, and you can train it to burn more calories naturally.
Step 1
Eat a protein- and fiber-rich diet. The book “Easy Natural Weight Loss” by Patrick Engelen notes that fiber-rich foods such as fruit, vegetables and whole grains fill you up, promote good digestion and offer abundant nutrients. Protein is also filling and provides essential amino acids for lean-tissue building. Your body has to break down protein to convert it to fuel, so you burn roughly 20 percent of protein calories automatically. Small, evenly spaced meals with a balance lean protein and complex carbs are ideal for weight loss.
Step 2
Perform at least 150 minutes of moderate-intensity exercise such as walking or 75 minutes of high-intensity exercise such as running or swimming laps per week. Accelerate your weight loss by adding more exercise or increasing the intensity. Some of the highest-calorie burners are running, cross-country skiing, swimming and skipping rope, according to the book "Exercise for Weight Management" by Gustav Mark Gedatus.
Step 3
Do two or three strength-training sessions per week, each lasting 20 to 30 minutes. Lean muscle burns more calories than fat does, so you need to build your strength to boost your calorie burn. According to Mayoclinic.com, strength training is the ideal way to build muscle. Resistance training will improve your strength in weeks, and the more you train the more calories you burn, even at rest.
Step 4
Get at least eight hours of sleep per night. A 2010 study performed at the University of Chicago and reported in the “Annals of Internal Medicine” found that people who slept less than six hours per night lost 55 percent less fat and 60 percent more lean muscle than people who slept at least eight hours per night. The subjects who slept less also reported feeling hungrier. Getting sufficient sleep ensures you have energy for exercise and helps curb overeating.
Step 5
Find a diet and exercise partner or group. Working out with a buddy can help you burn calories faster. According to the book “Thin For Life,” being accountable to someone else will encourage you to monitor your weight more effectively and provide you with the inspiration and information to achieve your goals. The element of friendly competition is an effective way to stay on track.
Tips and Warnings
- Eat small, regular meals to prevent hunger and boost energy. Enhance your cardio training by doing intervals to burn calories faster. Try circuit training for faster muscle building.
- If you are pregnant or have certain health conditions, consult your doctor before starting a rigorous diet and exercise program. Overtraining can lead to exhaustion or even injury; take regular rest days. Don't train late in the evening; the adrenaline and endorphins can interrupt your sleep.
References
- “Easy Natural Weight Loss”; Patrick Engelen; 2010
- Mayo Clinic: “Strength training: Get stronger, leaner, healthier”, 2010
- “Exercise for Weight Management”; Gustav Mark Gedatus; 2001
- “Annals of Internal Medicine”: Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity; Arlet Nedeltcheva, M.D.; Oct. 5 2010
- “Thin for Life: 10 Keys to Success”; Anne Fletcher; 2003
- Weight-Loss Information Network: Physical Activity and Weight Control
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