How to Lose Fat Safely & Fast

Once you have made a commitment to lose weight, it's likely you want to do it fast. However, it's challenging to meet all your nutritional needs if you drastically reduce calories. Also, crash dieting often results in short-term results. To lose fat safely and fast, make it a permanent lifestyle change.

Instructions

• 1

  Reduce daily calories by 500 calories. Use a program such as Fitday.com to calculate your caloric needs. Use those guidelines to reduce calorie intake. This will allow you to lose fat safely and fast.

• 2

  Cut intake of sugars and starches. Instead of white bread and pasta, substitute whole wheat food. Or substitute bread by wrapping up fillings in romaine lettuce. Eliminate candy and desserts.

• 3

  Exercise regularly. If possible, work out in the morning and evening for 30 minutes at a time. Do cardiovascular exercise such as swimming or jumping rope four to six days per week. Cardiovascular exercises burns calories, which leads to fat loss. Perform strength training two days a week -- pushups, dumbbell presses and squats improve the look of your body and the added muscle helps you burn calories at rest.

• 4

  Snack on protein-filled foods throughout the day. Some optimal choices include almonds, protein shakes or hard-boiled eggs. This will keep your blood sugar level throughout the day. The protein will keep you full and discourage snacking on less healthy options.