The vast majority of so-called “diets” don’t work for long-term fat loss. While most diets have elements that can help you burn fat, almost all of them are fundamentally flawed. The problem is that if you drastically reduce the amount of food you eat, first you will be hungry and more prone to “cheating”, and second, your body will go into “starvation mode” and actually store MORE fat!
Don’t worry though, the real key to long-term weight loss and fat reduction is to follow a few simple guidelines that will help you burn fat and keep it off. Here are my top 7 tips to lose fat fast.
1. Drink plenty of water. Okay, you’ve heard this before, but there’s a good reason for it. Your body needs a lot of water to properly metabolize food and fat stores. Drinking more water will also keep you from feeling hungry, and ironically, the more water you drink (regularly), the less your body retains.
2. Reduce fat and salt intake. I’m not saying don’t eat anything with fat or salt, but you can probably cut it down by at least 50% pretty easily. Don’t add salt to foods at the table, grill meats and vegetables instead of frying them, and stay away from fried salty snacks like chips and fries.
3. Get regular aerobic exercise. You don’t need to run mile after mile, just do something fun that gets your heart rate up for 40 minutes 3-4 times a week. A brisk walk, bike ride, swim or play badminton is quick, easy and fun and will start burning that fat!
4. Eat your largest meals early in the day. Breakfast can be high in calories, as you will need that energy throughout the day. However, your dinner should be light, otherwise your body will convert it to fat stores overnight.
5. Increase your protein, while reducing your carbohydrates. I’m not telling you to start an Atkins diet here, just make a little adjustment. Cut portion sizes of things like potatoes, bread, or pasta in half, while eating more fish, lean meats, and beans.
6. Eat a good amount of fiber every day. That means lots of fresh fruits and vegetables, or consider adding bran to your breakfast cereal.
7. Do some resistance training. Most people think that lifting weights will make them bulky, but like all the other tips on this list, we’re talking about moderation. Doing a session of light weights each week will help tone your muscles, which means they’ll burn more fat, even when you’re resting!
As you can see, you don’t need to make any drastic changes to see results, just follow these easy quick fat loss tips and you’ll start seeing real results in just a couple of weeks.
