Losing weight fast (and in a safe way) really comes down to doing 3 things on a consistent basis:
- Eating a healthy, clean-burning diet based around protein, good carbs, and healthy fats
- Doing smart strength/resistance training that elicits powerful metabolic changes in your body
- Performing efficient interval-based cardio exercise that burns fat while preserving lean muscle tissue
Keeping Your Body Confused
Keeping your body and its metabolism "confused" is a big key to achieving fast weight loss results. The human body adapts very quickly, which is a major reason why so many people seem to hit a wall or "plateau" within the first few weeks of being on a weight loss program. It's important to regularly change your diet and exercise routines in a way that keeps your metabolism off-balance and burning fat at a fast rate.
For most people, diet is about 75% of the solution for losing body fat. The best diet for fast, healthy weight loss is one based around whole, natural, unprocessed foods. Think lean meats, fish, eggs, nuts, seeds, raw fruits, vegetables, beans, legumes, etc. Starches, especially grains and potatoes, should be kept to a minimum, at least at for the first couple of weeks. Grain products especially often keep people from losing weight as quickly as they would like. Simple sugars (and especially all processed/refined sugars) must be avoided completely.
Cutting down on sugars and starches helps to significantly lower your calorie intake, which is 100% necessary to lose weight. It also helps to get your blood sugar levels and insulin production under control, which helps incredibly when you're trying to lose body fat quickly. That being said, once every 7-10 days you should have a huge "cheat" meal -- or even a "cheat" day if you're doing lots of weight training -- where you are allowed to eat anything you want and as much as you want. This helps to confuse your metabolism and keep it from adapting/slowing down. It also gives you a break from dieting and a mental reward for sticking to your healthy fat loss plan.
Smart Strength Training
At least twice a week you should do a brief, intense full-body strength/resistance training workout using moderate weights and/or your own bodyweight. Focus on "big" movements that involve multiple muscle groups, such as: squats, lunges, pushups, dips, pullups, inverted rows, etc. Do a few sets for each major muscle group (i.e. legs, chest, back, arms). Keep the workout short and the intensity high. Full-body strength training not only burns lots of calories while building and toning lean muscle tissue, it also has a very powerful "afterburn" effect that causes your body to burn fat for up to 36 hours after you've finished your workout! It creates powerful metabolic/hormonal changes in the body, causing it to pump out steroid-like hormones (e.g. natural human growth hormone) that blowtorch body fat while protecting vital lean muscle.
Probably the best form of exercise to lose weight fast is high-intensity interval-based cardio training... aka "HIIT". This is a proven fat burner that, like full-body strength training, creates powerful metabolic/hormonal changes in the body. The great thing about interval-based cardio is that you can get a very effective workout in as little as 10 minutes, so you're much less likely to get "burned out" like you would doing typical long/slow/boring cardio exercise (e.g. hours of steady-state jogging). Going for an occasional jog or long walk can certainly provide some health-boosting and fat-burning benefits, but long, slow cardio should not make up the foundation of your exercise program.
A Note About Supplements
Despite what many people think, you do not have to take diet supplements in order to lose weight fast. However, there are a few relatively low-cost supplements that can definitely help to speed up your results and, more importantly, protect your health during an intense fat loss program. The best supplements for fast, healthy weight loss include: whey protein powder, omega 3 fatty acids (e.g. fish oil), and a good multivitamin formula. You may also want to take a quality green tea extract supplement, which is a great natural energy booster and may help to increase fat burning during workouts.
There you go. Now you know one of the best ways to lose weight fast and in a safe, healthy manner. Of course there are many more things you can do to increase your chances of fat loss success -- and we'll cover them here soon -- but at least now you know the most-important "basics." Give them a try next time you want to get rid of that ugly belly fat fast or lose those 10 pounds before pool season. Good luck!
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A Healthy Way to Lose Fat Fast