The Fastest Way to Lose Body Fat

The fastest method for fat loss is simpler than you think!

When you’re trying to lose weight, what do you instinctively do first? Drastically cut calories? Start performing copious amounts of cardiovascular exercise? While these two methods will technically work for a little while, they are definitely not the safest or most effective ways to go about losing body fat. The fastest way to lose body fat is actually by fueling your body with essential nutrients while also slightly limiting daily caloric intake. When your body is nourished, you will not only burn more fat quicker, but your workouts will become more effective as well, enhancing your results even further!

Related: How Many Calories Should You be Eating Daily to Lose Weight?

The Fastest Way to Lose Body Fat

The problem with drastically decreasing calories and increasing physical demands is that it can force your metabolism to slow down tremendously. The rate of your metabolism (or how quickly your body converts food to energy) directly affects fat loss and energy levels. A slower metabolism burns calories more slowly. On the other hand, providing your body with essential nutrients will increase the rate of metabolism, as well as physical capabilities. 

In order to help you burn fat quickly, there are several main categories of food that your diet should be comprised of. Additionally, there are some ingredients that should be limited and even completely eliminated to optimize fat loss. Once your diet is on point, you can focus on the best forms of exercise to perform for weight loss, which we’ve also outlined below.

Increase Consumption of High-Quality Food

Increase Consumption of High-Quality Food like produce and lean protein

The most essential components of a fat-burning diet include lean protein, healthy fats, fresh fruits and veggies, whole grains, and plenty of water! These foods contain critical nutrients, vitamins, minerals, and antioxidants that allow your body to burn fat optimally. 

If you want to lose fat quickly, you must base your diet around high-quality whole foods. It’s also important to note that while it is more difficult to eat “too much” healthy food due to low caloric density and high-fiber content, it is still possible. With that being said, you should make sure you have decreased your caloric intake by 300-500 calories per day, at most. For instance, if you can eat 2000 calories a day and maintain your current weight, you’ll want to aim for 1500-1700 daily.

Check out: 7-Day Lean and Clean Meal Plan

Limit Certain Ingredients and Foods

Limit intake of highly processed food and fast food.

When trying to lose body fat quickly, you should avoid certain foods whenever possible. These ingredients include added sugar and sodium, high-calorie sauces, dressings, and condiments, as well as any other processed ingredients. These foods are typically high in calories and void of nutritional benefits, which can quickly sabotage your weight loss efforts.

Eliminate Empty Calories

Eliminate empty calories by cutting out soda and juices.

If you’re looking to speed up your rate of fat loss, there are definitely some things that you’ll want to eliminate from your diet. Things like soda, diet soda, alcohol, and fast food are a no-go for fat loss. These things only add to caloric intake, and can even cause you to crave more unhealthy options. Stick to the plan and stay away from these types of food. 

Read: 5 Things to Avoid While Grocery Shopping

Get Moving

get moving!

Once you fuel your body with nutrient-dense food, you can workout. You might be inclined to believe that performing hours of cardio is the best way to go, but who has time for that? Fortunately, HIIT workouts are just as, if not more effective, than steady-state cardio. 

While steady-state cardio (like walking on the treadmill) will burn calories, the HIIT method can burn hundreds of calories in a fraction of the time. 

On the other hand, one of the most beneficial form of exercise for fat burning is weight training! Working out with weights will not only help tone and maintain your muscle mass, but it will also increase the speed of your metabolism and burn fat! Try out some of our favorite weight training workouts, and start burning fat today!

The Two Best Methods for Safe and Effective Fat Loss

While it may feel counter-intuitive to decrease caloric intake slightly when trying to shed fat quickly, it is truly the fastest (and safest) way. Forcing your body into starvation mode will only hurt you and your weight loss goals. Remember, we’re looking for ways to shed fat, not just water weight.

Only eating 500-1000 calories per day can cause you to lose muscle and water weight. That may trick you into believing you’re losing fat. Nourishing your body with the appropriate foods and number of calories will help you maintain muscle mass and lose actual body fat.

Related: What’s a Healthy Amount of Weight to Lose Per Week?

Performing moderate exercise on top of a nutritious diet will optimize your time and your results. You must understand, though, that there are no “quick fixes” for long-term fat loss. It requires effort over an extended period of time. A proper diet and exercise routine is the fastest way to lose body fat, but the longer you can adhere to your healthy lifestyle, the greater your results will be. It may take a few weeks to notice a difference in your body, but it will happen!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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