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4 Quick Tips for Losing Fat Fast

January 2, 2013 | Branson Lee

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Looking to learn how to reshape your body and lose fat fast? If so, you need a firm game plan. One of the biggest reasons why some people aren't successful is because they simply don't have a plan of action.

When you know exactly how to approach a problem, you are much better equipped to get the results you desire. Let's go over some quick tips for losing fat fast that you should keep in mind to help you be successful.

Track Your Calories

The first thing you must do if you want to lose fat quickly is track your calories. I'm not necessarily advocating calorie counting, but tracking is helpful as a way to meet your daily goals. You can see what you're taking in and adjust your diet to ensure continued fat loss. (Find out how many calories you need.)

As a general guideline, try to cut about 500 calories a day out of your diet. In one week, you will eliminate 3,500 calories, which equals one pound of fat. Any additional exercise will increase the amount of calories you burn.

Eat More Protein

Second, focus on adding more protein to your diet. Protein-rich foods, like lean meats, nuts and seafood, are excellent for reducing your appetite, stabilizing your blood sugar levels and improving your metabolic rate. (Read about the best sources of protein.)

Increase the amount of protein you eat to between 30 and 35 percent of your daily caloric intake. In addition to helping trim fat, this will help you maintain lean muscle mass, so you will have the trimmed and muscular look you want when your weight loss is complete.[1]

Eat More Leafy Vegetables

Leafy green vegetables, like spinach and broccoli, contain few calories and are loaded with vitamins and minerals—two essential components of fat loss.[2] They also add bulk to your meals, so you'll feel full despite a lower caloric intake.

Stay Hydrated

With any fat loss diet, you have to stay hydrated. Far too many people get into the habit of eating when they really just need something to drink.

Water is the best choice because it's completely calorie-free. Drink at least eight glasses a day, significantly more if you work out or play a sport. As a rule of thumb, if you feel thirsty, you are already dehydrated. (Read more at STACK's hydration page.)

Sources

[1] J. Frestedt and J. Zenk, "A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study," Nutrition & Metabolism, vol. 5, 2008.

[2] D. J. A. Jenkins, D. G. Popovich, C. W. C. Kendall, E. Vidgen, N. Tariq, T. P. P. Ransom, T. M. S. Wolever, V. Vuksan, C. C. Mehling, D. L. Boctor, C. Bolognesi, J. Huang, and R. Patten, "Effect of a diet high in vegetables, fruit, and nuts on serum lipids," Metabolism, vol. 46, no. 5, pp. 530-537, May 1997.

 

Topics: BURN FAT
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