How to Lose Fat Fast & Easy

People get fat because they overeat, lack exercise and don't eat a balanced diet. To lose one pound of weight you have to burn 3,500 calories. If you are committed to losing fat and willing to adjust your lifestyle, the fat-loss process can be fast. There are many easy changes you can make to your current lifestyle that will benefit the fat-loss process.

Things You'll Need

• Exercise equipment or gym membership

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Instructions

• 1

  Join a local gym. Having easy access to a gym will keep you from making excuses not to go. If you prefer to exercise from home, buy some exercise equipment.

• 2

  Write down your current weight and body fat percentage to keep track of your progress. A trainer at the gym or your doctor can help you with this.

• 3

  Eat small, nutritious meals up to six times per day to keep your metabolism moving. Meals should have lean protein, healthy fats and complex carbohydrates. By eating small, frequent meals, you will avoid cravings and reduce your stomach size.

• 4

  Purchase only healthy foods to help maintain your diet. Aim for unprocessed, whole grain and fiber-rich products. Steer clear of sugar and saturated fats.

• 5

  Prepare meals ahead of time so you can easily maintain your diet throughout the day. If you prepare your own meals, you are in control of which ingredients you use. Eat slowly so you quickly realize when you are full. There is no need to count calories when using unprocessed foods, like fruit and vegetables.

• 6

  Do cardiovascular exercise three days of the week to burn calories. Consider running, swimming, biking or working out on the stair-master or elliptical machine. If you don't want to go outdoors, there are many DVD workouts available that you can do right at home.

• 7

  Incorporate weight training three days of the week. Working out with weights builds muscle mass and burns calories even after you're done working out. This will give you faster results. Muscle takes up less space than fat resulting in smaller clothing sizes.

• 8

  Reduce stress by meditating, breathing deeply and getting enough sleep. Increased stress releases the stress hormone cortisol which has been associated with increased fat storage, especially around the waistline.