4 Quick Tips for Losing Fat Fast

January 2, 2013 | Branson Lee

Must See Nutrition Videos

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

Featured Videos

Path to the Pros 2015: Devin Smith Path to the Pros 2015: Devin Smith Views: 181,250
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,781
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,195,981
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,437
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,995

Load More
More Cool Stuff You'll Like
Why You Should Say No to Diet Foods

Why You Should Say No to Diet Foods

Binge Eating One thing I like to tell the athletes I am working with is there are no good or bad foods, the only "bad" foods are those that have...

5 Healthy Foods That Got a Bad Rap

5 Healthy Foods That Got a Bad Rap

5 Delicious Ways to Make Junk Food Less Junky

5 Delicious Ways to Make Junk Food Less Junky

5 Protein-Packed Recovery Shakes

5 Protein-Packed Recovery Shakes

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

6 Healthy Foods You're Overeating

6 Healthy Foods You're Overeating

9 Athlete-Approved Peanut Butter Sandwiches

9 Athlete-Approved Peanut Butter Sandwiches

How Friends and Family Affect Your Food Choices

How Friends and Family Affect Your Food Choices

Small Change, Big Difference: 5 Foods You Should Buy Organic

Small Change, Big Difference: 5 Foods You Should Buy Organic

Healthy Eating at Restaurants: Decoding a Diner Menu

Healthy Eating at Restaurants: Decoding a Diner Menu

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

How Marc Gasol Got Better by Overhauling His Diet

How Marc Gasol Got Better by Overhauling His Diet

A Sneaky Food Additive Athletes Should Avoid

A Sneaky Food Additive Athletes Should Avoid

6 Eating Mistakes That Undo Your Workouts

6 Eating Mistakes That Undo Your Workouts

The Boston Cannons' ‘Keep It Real’ Eating Plan

The Boston Cannons' 'Keep It Real' Eating Plan

Terrible Toppings: The 5 Worst Things We Put on Food

Terrible Toppings: The 5 Worst Things We Put on Food

11 Food Services That Deliver Ready-Made Nutritious Meals

11 Food Services That Deliver Ready-Made Nutritious Meals

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

5 Simple Food Swaps That Make Eating Out Healthier

5 Simple Food Swaps That Make Eating Out Healthier

What to Eat If You Hate Bananas

What to Eat If You Hate Bananas

Load Up on These Foods at Your Backyard Barbecue

Load Up on These Foods at Your Backyard Barbecue

Brown Rice vs. White Rice: Does It Really Matter?

Brown Rice vs. White Rice: Does It Really Matter?

7 Foods That Are Ruining Your Workouts

7 Foods That Are Ruining Your Workouts

The Best Foods for Digestive Health

The Best Foods for Digestive Health

Healthy (and Unhealthy) BBQ Ideas For Athletes

Healthy (and Unhealthy) BBQ Ideas For Athletes

Binge Eating Disorder and Athletes

Binge Eating Disorder and Athletes

The Cheat Meal Day: Why It's Not So Smart

The Cheat Meal Day: Why It's Not So Smart

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 Ways Junk Food Can Mess With Your Head

5 Ways Junk Food Can Mess With Your Head

How to Eat Healthy at a Dingy Sports Bar

How to Eat Healthy at a Dingy Sports Bar

3 Fruits and 3 Vegetables Athletes Must Eat

3 Fruits and 3 Vegetables Athletes Must Eat

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

10 Athlete-Approved High-Protein Cereals

10 Athlete-Approved High-Protein Cereals

You Should Eat the Peel of These 12 Fruits and Vegetables

You Should Eat the Peel of These 12 Fruits and Vegetables

How Undereating Can Make You Gain Weight

How Undereating Can Make You Gain Weight

Where the Paleo Diet Falls Short

Where the Paleo Diet Falls Short

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Fuel Up Fast With 4 Smoothies From the New York Giants

Fuel Up Fast With 4 Smoothies From the New York Giants

Healthy Makeovers for 3 Classic Meals

Healthy Makeovers for 3 Classic Meals

Salad Showdown: Which Greens Are the Healthiest?

Salad Showdown: Which Greens Are the Healthiest?

5 Foods That Are Stunningly High in Sodium

5 Foods That Are Stunningly High in Sodium

Are You Eating Too Much Protein?

Are You Eating Too Much Protein?

12 Foods Every Athlete Should Eat

12 Foods Every Athlete Should Eat

5 'Good Foods' That Might Be Bad for You

5 'Good Foods' That Might Be Bad for You

4 'Bad Foods' That Might be Good for You

4 'Bad Foods' That Might be Good for You

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

9 Foods to Eat When You Want to Lose Fat

9 Foods to Eat When You Want to Lose Fat

YardBarker