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The Easiest Way to Get Rid of Fat

Body fat is sometimes tenacious and difficult to lose. According to the Centers for Disease Control and Prevention, Americans are increasing obese because of an increasingly high level of food intake and a lack of physical activity. The obesity epidemic has caused a rise in heart disease, diabetes and stroke. In order to lose fat, you have to take proactive steps. The best way to get rid of fat is to make lifestyle changes.

  1. Reduce Calories

    • There are about 3,500 calories in a pound of body fat. To eliminate one pound of fat from your body each week, reduce your diet by 500 calories per day. Keep track of your diet choices in a journal for one week to determine your current calorie intake. You might find excess calories in soda or high-calorie desserts.

    Eliminate Carbohydrates

    • Consume more protein and fewer carbohydrates. If you eat less than 20 grams of carbohydrates per day, atkinsdiet.com says that your body will go into ketosis and begin burning fat by releasing ketones. To see if you are burning fat at a high rate, purchase lipolysis strips at a drugstore pharmacy. Use these by placing them under a urine stream. These change colors when you have a high amount of ketones in your body, which will indicate if you are burning fat. According to burnthefat.com, the best fat-burning, high-protein foods are lean ground turkey, top round steak, salmon, chicken breast, turkey breast, egg whites, trout and protein powder (whey or casein).

    Water

    • Drink ice cold water before every meal and throughout the day. Because the body has to work to bring the water to core temperature, ice cold water will increase the metabolism slightly and help you to burn fat. In addition, eliminate all saturated fats and simple sugars from your diet. Read nutrition labels to determine saturated fat and sugar content in your food. Saturated fats and simple sugars are found in cakes, cookies, candies, chips and other high-calorie foods or drinks.

    Supplements

    • Take chromium picolinate (<1,200 mcg per day) to increase carbohydrate burn and L-carnitine (500 mg to 3 g daily) to metabolize triglycerides and burn fat. Include a choline supplement to help turn fat into energy. Choline comes in supplement form in 250 mg or 500 mg capsules. Consume this supplement according to package instructions. L-arginine is also helpful for burning fat stores. Recommended doses depend on activity level but range from 5 g to 40 g daily. These supplements can be purchased in health-food stores or online and are often sold in drink or pill form in a fat-burning formula.

    Exercise

    • Increase aerobic exercise to 30 to 60 minutes per day to burn fat. Determine your fat-burning aerobic level by subtracting your age from 220. The resulting number is the level your heart needs to beat to burn fat. Keep aerobic exercise at 85 percent of that number or above to burn fat. To determine your heart rate during a workout, take your pulse by putting two fingers to the jugular vein in your neck and count the beats for 10 seconds. Multiply that number by six to get your heartbeats per minute. See a doctor before beginning a fitness program.

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