What Is the Fastest Way to Lose Fat?

Over 60 million Americans in the United States are classified as obese according to the Centers for Disease Control and Prevention. The American Heart Association states that obese and overweight individuals have an increased risk for coronary heart disease. Therefore, obese individuals should attempt to lose fat fast to reduce their risk for coronary heart disease and other chronic diseases. The fastest way to lose fat safely is by creating a daily calorie deficit and exercising.

Cut Calories

• Diets that cut calories will result in weight loss regardless of what type of food you eat, according to the Harvard School of Public Health. As long as you cut calories, the combination of carbohydrates, fats, and proteins that you eat will neither hinder nor improve weight loss. If your goal is to lose fat, then you should focus more on intense exercise while consuming slightly fewer calories from food each day.

Exercise Vigorously

• According to The Journal of Nutrition, exercise that results in a rapid heart rate reduces the percentage of body fat and builds muscle. Exercises that can significantly elevate heart rate include running, swimming, and biking. However, if you play a sport, playing that sport is a great way to increase your heart rate. If you haven't exercised recently, then it may be difficult for you to maintain an elevated heart rate for an extended period of time. Start by exercising at a lower intensity, then gradually increase the duration and intensity of your workouts from week to week.

  To lose fat faster, consider exercising once in the morning and once at night. This will boost your metabolism twice a day. Going for a jog in the morning and lifting weights at night is an excellent way to lose fat quickly. However, make sure you don't exercise too much too soon because you might hurt your body.

Lift Weights & Build Muscle

• According to the Mayo Clinic, muscle tissue burns significantly more calories than fat tissue does. People who have more muscular bodies will always have a higher resting metabolic rate (RMR) than people with less muscular bodies. One option that you can use to lose fat and gain muscle is weightlifting.

  To build new muscle, you're going to have to push your body to the limit. This will cause your muscle fibers to tear. However, if you have an adequate amount of protein in your diet, then you will build new and stronger muscle fibers. If you don't currently have a gym membership, you should strongly consider purchasing one. Gyms are a great place to lift weights because you can ask a trainer for advice whenever you need help. Lifting weights is certainly a viable option that you can use to keep that extra fat off and build muscle.

Avoid Saturated Fat

• Foods that are high in saturated fat are also extremely high in calories. For example, a Double Quarter Pounder with Cheese from Mcdonald's has 740 calories and 19g of saturated fa. A Whopper from Burger King has 670 calories and 11g of saturated fat. If you're trying to lose weight, then stay away from foods with a high caloric content. According to the American Heart Association, diets high in saturated fat also significantly increase the risk for coronary heart disease.

Weight Loss Pills

• If you're having trouble losing weight through dieting and exercise, then you might want to speak to your doctor about weight loss pills. Not all weight loss pills are cleared for use by the United States Food and Drug Administration. Use only FDA-approved weight loss pills because using weight loss pills that are not cleared by the FDA can be dangerous to your health. Speak to your doctor about which weight loss pills might be right for you.