The idea to lose fat fast is often prompted from an upcoming event, such as a vacation, wedding, class reunion or sporting event. When it comes to burning this fat, there are bad ways and good ways. The best ways are also the healthiest and they can be done without the use of pills, powders or potions.
Calorie Reduction
In order for you to lose weight, you need to create a caloric deficit where you are taking in less than you are burning. This deficit needs to be 3500 calories to lose 1 lb. of weight. If you were to reduce your daily intake by 500 to 1,000 calories, you can conceivably lose 1 to 2 lbs. every week.
Healthy Foods
The foods you choose to eat have a lot to do with your fast fat-burning goal. You need to make sure that you get quality sources of protein, carbs and fats. Fruits, vegetables, whole grains and beans are complex carbs that you should include. They are high in fiber which can help fill you up and they can also give you sustained satiety. Chicken breasts, low-fat dairy, venison, fish, lean beef and cottage cheese are quality sources of protein. Nuts, seeds, avocados and oils are healthy fats. Stick with these foods and nothing else. This means no deep fried onion rings, no doughnuts, no candy bars and no ice cream sundaes.
Small Meals
Small meals can offer you a number of advantages when you want to burn fat fast. They can boost your metabolism, keep your energy levels elevated and prevent you from overeating. Make sure that your meals contain a portion of protein and complex carbs to balance them out. A tuna sandwich on whole wheat bread with lettuce and tomato is a meal example. Be sure to eat your first meal as soon as you get up in the morning.
Beverages
Beverages can be your downfall when you are trying to lose fat fast. They contain calories that can lead to weight gain just like food calories. Avoid soft drinks, fruit drinks, milk shakes, slushies, sweetened teas, flavored coffees and alcohol. Stick with water as it has no calories and it can keep your body hydrated. Aim for at least 10 cups a day.
Weight Training
Building muscle can help increase your resting metabolic rate. Do compound exercises that involve more than one muscle group and more than one joint range of motion. Bench presses, upright rows, pull-ups, dips, twist curls and squats are examples. Aim for eight to 12 reps, three to four sets and use the heaviest weights you can handle. To increase your caloric expenditure, take rest periods that are 45 seconds or less.
HIIT
High intensity interval training, or HITT, is characterized by alternating between high and low intensities. This type of cardio is more laborious than long duration cardio and it can also increase your metabolism for hours after you are finished. To do it, start with a light warm-up for three to five minutes. Go all out for 20 seconds then go at a moderate intensity for 40 seconds. Alternate back and forth for 20 minutes and finish with a light five-minute cool-down. You can apply interval training to any form of cardio that you find enjoyable. Be sure to have some form of easily digestible nutrition about a half hour before training. A cup of yogurt or a banana are good options.
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