Dieting is possibly the worst way to lose weight. This is because fasting (or severely reducing your calorie intake) will cause your body to lose muscle mass and water weight, but no fat. Muscle is an effective resource for fat burning, so the less you have, the more difficult it will be to lose body fat. No pills are needed, either, as there are no effective medications on the market that actually burn body fat.
Step 1
Begin the day with breakfast. This starts up your metabolism and keeps your body working faster and burning more calories throughout the day. After that, keep eating small meals throughout the day, at an average of one meal every three to four hours. The process of digestion takes work and your body will burn calories and fat by processing the foods you eat.
Step 2
Set up a weight training program. Muscle speeds up fat burning, so one of your goals should be to build more muscle. Aim for three workouts a week with at least one day of rest in between them. Work upper and lower body in alternate days so your muscles have time to recuperate.
Step 3
Exercise at least 30 minutes every day but engage in more vigorous workouts at least three times a week. Focus on aerobic exercise that is heavy but slow, such as speed walking over running or biking on a stationary bike with a heavy setting. Speed is good for improving your cardiovascular capacity, but slower exercises are best at burning fat.
Step 4
Reduce the amount of carbohydrates you eat. Carbs are the body's primary source of energy. If you eat less than you need, your body will turn to fat as an additional source of energy. Eliminate all simple carbohydrates, such as sugars, white flours and grains. Consume only whole grains and only early in the day, when you're still active and can burn the sugar consumed.
Step 5
Replace unhealthy foods with better options. Switch to soy or lean proteins (such as chicken or turkey) instead of eating red meat, which is high in fats and cholesterol. Replace sugary cereals with oatmeal and eat a side of steamed vegetables instead of a cup of rice. This will reduce the amount of calories consumed without keeping you hungry.
Step 6
Keep yourself hydrated. Water fills you up so you eat less but also gives you energy, so you would be able to workout more and for longer. Drink a minimum of eight glasses a day.
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