The Best Way to Lose Body Fat Quickly

Unfortunately, when it comes to losing weight, there is no "quick fix." Fad diets, claiming to help you lose body fat quickly inevitably involve drastically reducing your caloric intake. Starving yourself is both unhealthy and unsustainable; leading to a significantly reduced metabolic rate. Plus, what little food you do ingest, your body will attempt to store as fat to combat the starvation. Instead, adjust your diet, exercise and lifestyle choices for a healthy and sustainable fat loss solution.

Instructions

• 1

  Note everything you eat for a week in a food diary. Use this to calculate your daily and weekly calorie intake and highlight any problem foods or drinks. If you are overeating, keeping a food diary is a great motivational tool; making you more aware of your eating habits and food choices.

• 2

  Understand calories and your specific needs. The British government states that women should consume 2,000 calories, with men slightly more; at 2,500 calories per day, in order to keep a balanced weight and body composition. To lose 1 pound of body fat, you must have a calorie deficit of 3,500 calories. For example, a quick, but realistic weight-loss goal is to lose 2 pounds per week. To achieve this, your body must burn 7,000 calories more than it consumes during that week. Lower your calorie intake in line with your exercise program to achieve your goal.

• 3

  Know what to eat and how to identify problem foods. Avoid all simple carbohydrates and refined sugars found in confectionery, processed foods, cakes, jams, syrups etc. Instead, opt for a slow-releasing energy source found in complex carbohydrates such as brown rice, oats and wholegrain products. Consume plenty of fruits and vegetables; rich sources of vitamins and minerals and low in calories and fat. They also provide an abundance of dietary fiber, essential for promoting healthy digestion and regulating insulin response. High-quality lean protein found in fish, eggs, poultry and lean red meat will help speed metabolism and maintain muscle and connective tissue, whilst remaining low in calories and fat.

• 4

  Reduce your portion sizes and increase the frequency of your meals. Eating smaller meals every few hours will give your metabolism a healthy boost and ensure your body is fueled throughout the day.

• 5

  Devise an exercise regimen. The UK's National Health Service (NHS) states that a healthy adult should perform at least 30 minutes of moderate physical activity a minimum of five times a week. Cardiovascular exercise such as running, cycling, swimming and team sports will burn calories, body fat and increase your metabolic rate. Resistance training will also promote a reduction in body fat, but also enhance posture and increase bone density. Enlist the help of a personal trainer or fitness professional to get you started.