You may be eager to drop fat fast, but only by following consistent dieting and a regular exercise routine will you achieve optimal results. Losing weight too quickly results in a loss of lean muscle mass along with fat, which counters your goals to improve your overall body composition. Take measures to burn fat to create a more lean and toned look, but be patient with the process. Depending on how much fat you need to lose, you can begin to see results in 10 to 12 weeks.
Step 1
Eat a balanced diet that features metabolism-enhancing foods, such as green tea, hot peppers and ginger. Include low-fat dairy, such as skim milk, cottage cheese and plain yogurt, because high-calcium and dairy diets accelerate fat loss, as shown by a University of Tennessee study printed in "Obesity Research" in 2004. Eat whole grains instead of refined, white grains to assist with fat loss, as evidenced by lead author Heather I. Katcher in a study published by the "American Journal of Clinical Nutrition" in 2008. Avoid processed foods that usually contain excessive calories, minimal nutrients and fat-inducing saturated and trans fats.
Step 2
Engage in aerobic activity at least three times per week. Make each session last between 30 and 45 minutes. Strive for a moderate pace that raises your heart rate and forces you to sweat. Exercise the equivalent of 20 miles of jogging per week, as recommended by a study of 175 participants by lead author Cris Slentz in the "Journal of Applied Physiology" on July 7, 2005. In the study, participants exercising this amount successfully lost significant visceral fat--particularly at the mid-section.
Step 3
Follow a consistent, total-body weight-training routine at least twice a week. Use free weights, barbells or your body weight to help you retain and build lean muscle mass while restricting calories. American College of Sports Medicine's guidelines recommend doing at least eight exercises for one set of 8 to 12 repetitions. Leave a minimum of 48 hours between training specific body parts so your muscles can restore and benefit from the stress of training.
Step 4
Consume adequate fat from unsaturated sources. Include omega-6 and omega-3 fats from sources including flax, walnuts and cold-water fish. Seek out monounsaturated fat from nuts and avocados to support hormone systems and vitamin absorption. These types of fat discourage the storage of body fat, according to lead author J.A. Paniagua, M.D., Ph.D., in a study published in the March 23, 2007 edition of "Diabetes Care." Eat between 25 and 35 percent of your daily calories from these healthy fat sources.
Tips and Warnings
- Dieting slowly will focus your loss on fat. Aim to lose 1 to 1.5 lb. per week or, if you are obese, lose no more than 1 percent of your body weight per week. Determine your daily calorie burn and consume between 500 and 750 fewer calories per day to yield this result. Men generally lose fat faster than women because of hormonal and reproductive issues. Watch your body and you will notice that the fat will disappear in the last place it accumulated. Spot-reducing is not possible; you must take measures to drop your overall body fat percentage to reduce fat all over.
- Be careful when considering supplements to assist in fat loss. Marketing promises may be tempting, but are rarely proven in clinical trials. Supplements are not monitored by the Food and Drug Association and can conflict with specific medical conditions, medications and each other.
Things You'll Need
- Free weights or weight machines
- Flax
- Walnuts
- Cold-water fish
- Whole grains
- Green tea
- Hot peppers
- Low-fat dairy
References
- "Journal of Applied Physiology"; Inactivity, Exercise and Visceral Fat; Cris A. Slentz, et.al.; July 7, 2005
- "Obesity Research"; Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults; M.B. Zemel, et.al.; 2004
- "Diabetes Care"; Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution; J.A. Panigua, M.D., Ph.D., et.al.; March 23, 2007
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