Generally speaking, when people decide they want to lose fat they want to know just how fast they can do it.
As it turns out, there are tons of people out there who could be making progress a lot faster but don’t because they are making a couple of key errors.
While any progress is good every diet ends eventually so you want to make sure you get the biggest payoff for your efforts.
Check out our tips below for 10 ways you can lose fat quickly!
Don’t Cut Calories too Quickly
If you are going from a bulking diet or a maintenance diet don’t suddenly cut calories to a deficit of 500.
Your body will likely go into starvation mode and as a result your metabolism will slow down and you will have a hard time burning fat.
Instead, reduce your calories slowly so your body doesn’t freak out – it might mean a slower start but over the long-run your diet will go way better.
Don’t Always Eat Below Maintenance
Even when you do reduce calories slowly EVENTUALLY your metabolism will adjust.
However, one way you can avoid that is by mixing up your calorie intake.
Some days eat at maintenance and other days eat a deficit.
As a result your body won’t be able to adjust downwards – essentially you are tricking your body into keeping metabolism high.
Don’t Weight Yourself too Often
The scale is only one way to measure your progress. Some people weigh themselves daily which is ridiculous because your weight can vary based on what you have been eating, how much water is in your system, etc.
Also, just because you gained weight it doesn’t mean you gained fat. It’s possible that your put on muscle which means your body composition is improving!
Instead of relying on the scale just look in the mirror – if you see your body improving then keep doing what you are doing. Weigh yourself only once per week and use it as just one indicator of progress.
A lot of people totally give up weights when trying to lose fat and instead do endless cardio.
While cardio can certainly help the fat loss progress it shouldn’t replace resistance training. In fact, lifting weights should still be your top priority.
Lifting weights fires up your metabolism and reduces the likelihood that your body will burn muscle instead of fat.
If you don’t do any resistance training you will end up being skinny-fat which, while better than being just fat, isn’t exactly aesthetic looking.
Consume fat burning ingredients
Some ingredients can help you boost your metabolism, what that means is that you will burn more calories throughout the day.
By doing that you will lose fat faster.
Some of these ingredients will also suppress hunger cravings, so you won’t be tempted to eat too much of unhealthy foods.
You should aim for consuming natural ingredients that are scientifically proven to help you lose fat.
Eat Healthy Fats
Although they are called fat it doesn’t mean you should avoid them.
Health fats help boost testosterone production, recover from tough workouts, build muscle and fire up your metabolism.
Omega 3s found in fish, nuts, monounsaturated fats, olive oil and egg yolks are all examples of healthy fats you should be including in your diet.
Stick to High Intensity Interval Training
Rather than running on a treadmill at the same speed for a long time, do short, intense cardio workouts.
They have been scientifically proven to burn more fat, boost metabolism and leave muscle mass intact. Just look at your typical sprinter compared to your typical marathon runner.
To do HIIT training do short periods of intense exercise followed by short rest periods. You can do this with running, skipping, swimming and many other types of cardio.
Eat Lots of Protein
Just because you aren’t looking to build muscle doesn’t mean you should be avoiding protein.
In fact, protein is even more important during a cut. It is more work for your body to process and as a result causes your metabolism to fire up.
It also reduces the likelihood that your body will burn muscle instead of fat.
Eat Frequent Small Meals
Rather than eating a few large meals a day try spacing them out into smaller meals throughout the day.
That way your body will get a constant supply of helpful nutrients. Also, because your body is constantly processing food your metabolism will stay elevated for longer periods of time.
Reduce Carb Intake
Look we aren’t about to get into an argument about low carb vs high carb vs no carb.
However, if you are still getting 60% of your calories from carbs when on a diet that is simply too high.
If those are simple carbs loaded with processed sugar – that’s even worse. Reduce the number of carbs you consume each day and make sure they are coming from high quality sources like sweet potato, green veggies and oats.