How to Lose a Lot of Fat Fast

Carrying around a high percentage of body fat puts you at risk of health problems such as heart disease and strokes, diabetes type 2 and metabolic syndrome. In order to be healthy, a waist measurement for a woman should be less than 35 inches, and for a man should be less than 40 inches. Eating healthfully and exercising regularly is the best way to lose fat and to keep it off, enhancing your chances for a healthy and happy life.

Instructions

Eat Healthfully

• 1

  Eat only whole, unprocessed food for at least 90 percent of your diet.

• 2

  Eat a protein source such as chicken, fish, red meat or eggs at each meal.

• 3

  Eat vegetables, which are low in calories but high in vitamins, minerals, water and fiber.

• 4

  Drink water. Sometimes when you think you are hungry, you really are just thirsty.

• 5

  Eat starchy carbohydrates only after a workout, and then ensure they are whole carbohydrates such as brown rice or quinoa. Carbohydrates from fruit and vegetables also are fine.

• 6

  Eat smaller meals more regularly. Some diets call for small meals every three hours; others say eat five times a day. Do whatever is more convenient for you as long as you cut back on bigger meals.

Exercise

• 7

  Exercise at 60 percent to 70 percent of your maximum heart rate. A heart monitor is a great tool to use to check your heart rate and is easy to use. There are two parts to it, one being a strap you wear around your chest, and the other a receiver that reads from the strap and displays your heart rate. This receiver is also a watch. First of all, calculate your maximum heart rate by subtracting your age from 220. So if you were 30, your maximum heart rate would be 190. Sixty percent to 70 percent of 190 gives a range of 114 to 133, so exercise until you have this range displayed on your receiver for the duration or your workout.

• 8

  Start your exercise regime with a 45-minute routine, which should include 30 minutes of strength training such as weight lifting, body weight exercises such as pull-ups and push-ups, or weight machine work. Follow this with 15 minutes of cardiovascular exercise, such as jogging, swimming or biking.

• 9

  Complete your exercise routine at least three times a week.