How To Lose Fat – 7 Powerful Fat Loss Tips Guaranteed To Make You Thin
Discover how to lose fat quickly and easily. These 7 powerful fat loss tips will show you how to lose body fat fast. Get effective fat loss tips.
How to lose back fat the healthy way? Bet on the winning trifecta – Exercise, Diet & Lifestyle!
It’s mocked as the ugly “bra bulge“. Dreaded as fearful back fat. And commonly known as a troublesome adipose pad that overlies your back muscles.
It creates an unhealthy-looking fold just above your waistline, or spills over the top of your jeans.
How to lose back fat and do it in a healthy, safe and fast way that won’t leave you frustrated and hassled?
It’s simple – when you follow an approach based on
What causes back fat?
Back fat builds up gradually over months, even years. The deposit of fat pads around the bra strap or behind the waist is accelerated by
health problems such as diabetes (or insulin resistance),
high testosterone blood levels, and
an intolerance to carbs.
Compounding the problem are lifestyle choices.
Not getting enough aerobic exercise and picking to lead a sedentary lifestyle as a couch potato worsen and hasten back fat deposits.
A diet rich in sugar and sodium increases inflammation which in turn leads to the accumulation of extra fat everywhere in the body, including over your back.
Bad posture and a poor choice of clothes to wear might make it seem as if you have more back fat than in reality.
But by far the biggest culprit is one you have little if any control over – your genetic make-up.
Yes, your genes determine where in your body the extra calories that you eat will get deposited first (or in larger amounts) in the form of fat, leaving you with little choice over the final outcome.
So now you know what causes back fat, let’s look at the next issue.
Where does back fat build up?
You may store fat in three parts of your back:
Upper back fat is where excess fat builds up and bulges around a bra strap, creating an appearance that some feel visually unappealing.
Mid-back fat gets stored in the middle of your back, behind the waist area, forming rolls that are fondly referred to as ‘love handles’ – that most owners don’t quite love!
Lower back fatis what gathers even lower down to roll in folds over the waistband of your jeans or trousers.
What’s responsible for this distribution?
Essentially, your genetic structure determines where excess fat goes – so it is random and unpredictable for any individual person.
What is clear is that to lose back fat, you’ve got to lose overall fat… because there is no way to target your efforts at fat loss to a specific part of your body.
Ok, so knowing what causes back fat and where it builds up, we can discuss the more practical questions such as how to get rid of lower back fat.
How To Lose Lower Back Fat
It isn’t impossible, or even difficult, once you know how to lose back fat – and develop the discipline to follow a simple plan.
You’ll need a combination of
exercises to lose back fat
With this plan to burn off extra fat and make your back strong, you’ll get rid of lower back fat in three weeks or less. So let’s talk about how to enjoy a visibly toned back next.
Eat Healthy To Lose Back Fat
No, there are no magic fat-burning foods to get rid of back fat.
But there are foods that boost metabolic rate, consume more of the calories you eat, and are used up as preferred energy sources instead of being stored as fat.
The best diet to lose back fat is one that’s balanced with vegetables, fruits and whole grain foods of low glycemic index. This means you’ll eat fresh produce that isn’t instantly converted into glucose, but gradually converted into nutrients that your body burns to meet energy needs.
Whole grains are ideal, and include:
Food that is low in salt and high in fiber content helps lose back fat.
High protein content helps build muscle and beans, tofu, mushrooms and lentils are good choices.
Some great food choices
Avocados are filling and you won’t feel hungry for a while after eating.
Hard boiled eggs are digested gradually, leaving you with less hunger cravings.
Leafy green vegetables are dense with fiber and rich in micronutrients like vitamins.
Tuna, salmon and other oily fish have omega 3 fatty acids that regulate insulin activity.
Milk and low-fat dairy has whey protein that boosts satiety and stabilizes blood sugar.
Lean chicken breast is protein-rich with little fat and builds muscle mass.
Broccoli, cauliflower, sweet potato and chickpeas with high fiber level help gut health.
Almonds and other nuts or seeds combine healthy fats with plant protein.
Whenever somebody asks how to lose back fat, it’s as if they’re looking for a diet that will auto-magically make them thin overnight.
Well, there’s no single food that can achieve weight loss by itself.
Often, fat loss happens as the result of a combination of things – diet, exercise, sleep, lifestyle changes and better stress management.
But there are certainly some things that interfere with your efforts to lose back fat.
So make sure you avoid them.
Beware the amount of sugar you consume, either as extra added sugar to food and drinks, or as rice, pasta, bread and other carbs.
Stay away from junk food. Say no to burgers and fries, pizzas and packaged or processed foods.
Most frozen food and packaged juices are loaded with preservatives and additives that will ruin your metabolism and prevent fat loss.
Create a Caloric Deficit To Lose Lower Back Fat
To get rid of a pound of weight as fat, you must burn off 3,500 calories. This means you must be able to establish a calorie deficit.
A caloric deficit occurs when you burn more calories as energy than you consume as food.
When you reduce by 300 to 500 your calorie intake in a day, while keeping your activity level steady, you’ll create a caloric deficit of 3,500 calories in 7 to 10 days – and drop a pound in weight.
How to reduce calorie intake?
Cut down on foods with high calorie values but poor in nutrition. An obvious choice is to avoid sugary drinks, sodas and bottled or packaged juices. All foods with artificial sweeteners or other preservatives fall into this category as well.
If you want to lose back fat, you’ll have to say goodbye to these hidden sources of empty calories.
You can speed up the process through exercise. If you go to the gym and burn off 300 to 500 calories in a fierce workout, you’ll double the caloric deficit – and shed excess fat twice as quickly!
Exercises To Lose Back Fat
When you tweak your workout routines to include targeted exercises for muscles in your lower back, like the extensors and obliques, you’ll get rid of lower back fat more effectively.
Focus the exercise on your upper and lower back muscles, and consciously strengthen postural and back muscles. Don’t neglect the hamstrings, glutes and back muscles.
Understand that you’ll have to combine this workout with aerobic/cardio training to burn off more fat and lose back fat in a lasting, permanent way. Aerobics help ramp up metabolism, mobilize stored fat for energy, and serve to elevate your mood as well.
You can choose between
riding a bicycle for 45 minutes, or
walking/running for 20 to 30 minutes, or
doing jumping jacks as part of your workout
By adding HIIT (high intensity interval training) to your weight lifting routine not only helps lose overall weight but will get rid of lower back fat faster.
Which are the best exercises to lose back fat?
There are workout routines tailored specifically for muscles in your upper, middle and lower back.
Here is a short list, with detailed explanations of some of the exercises.
Exercises To Lose Lower Back Fat
Reverse hip raise (with exercise ball): helps tone your back muscles
Side jackknife: strengthens your obliques, and melts away “love handles”
Superman: works out your glutes and lower back muscles, helping lose back fat
Side crunches: exercises your lateral obliques, removes belly and back fat
Bent over dumbbell/barbell rows: abdominal muscle workout that also loses back fat
Kettlebell swing: improves posture and makes lower back muscles stronger
Exercises To Lose Upper Back Fat
Lateral raises with dumbbells: for your deltoids and obliques
Rowing: using gym equipment to exercise upper arm and back muscles
Speed bag: build up strength in upper back muscles, burns off upper back fat
Plank on dumbbells: boosts core strength, removes upper back fat
Push ups: general back muscle exercise, aids overall weight loss and muscle gain
Reverse Fly: tailored for upper back muscle strength
Exercises To Lose Mid Back Fat
Lat Pulldowns: at the gym, using elastic bands to make lats stronger
Resistance Band Pull-Down: similar to above, but also for obliques
Back Extension: to strengthen small back muscles and erector spinae
How To Lose Back Fat – Instantly!
While eating right, creating a calorie deficit and exercising to lose back fat are all effective, long-lasting tactics, sometimes all it takes to get rid of back fat is a simple change or two.
One way is to wear a better fitted bra!
Yes, it could be as simple as that. A bra that’s too tight or fits badly could make fat bulge above and below the strap, making back fat seem worse than it is.
Try different kinds of bra to see if one fits nicely. Some brassieres are specifically designed to mask or conceal uncomfortable bulges. They are also more comfortable to wear for long periods.
Even the way you dress could make back fat vanish. Pick dresses and tops with a V-neck. Some brands of sportswear are stitched in a way to make you appear slim.
Bulges that are caused by excess back fat may look worse when you wear tighter clothes or tops that reveal more skin or dresses of sheer material you can almost see through.
Medical Procedures To Lose Back Fat
Rarely, in resistant or severe cases, medical procedures become necessary to get rid of lower back fat.
Procedures like liposuction and laser lipolysis, or name-branded programs like CoolSculpt and UltraShaper can eliminate back fat quickly and completely.
All medical procedures however come with some side effects that you should carefully consider before opting for one. They are also universally expensive.
If you choose to have a medical procedure to lose back fat, be sure to consult a reputed, board-certified and/or qualified dermatologist or plastic surgeon before you decide what will work best.
Lifestyle Changes Make Back Fat Loss Permanent
Whatever approaches you take to melt away back fat, you’ll want to make sure the gains are sustained for a long time.
This means consistency is key.
With a support system to keep you on track, and patience with the way you look and feel, it’s possible to retain the fat loss achievements you’ve made for months, or even years.
Here’s what goes into making these lifestyle changes.
Start walking more regularly.
If you smoke cigarettes or other forms of tobacco, quit it.
Practice better posture. It makes back fat disappear.
Get enough sleep. Rest helps fat loss.
Prepare meals ahead of time. This saves time and prevents frustration.
Lower stress levels through meditation and yoga.
All these measures go a long way collectively in keeping back fat off.
How To Lose Back Fat – Frequently Asked Questions
1. How do you lose back fat fast?
Here are 5 exercises to reduce bra bulge and lose back fat fast.
a. pull ups – do 10 reps
b. bent-over dumbbell rows – 10 times
c. inverted row – 10 reps
d. Pilates overhead presses – 10 times
e. arm slides – 10 reps
Do these consistently every day for 3 weeks and you’re guaranteed to lose back fat fast.
2. How do you get rid of back fat and love handles?
Be it love handles or folds of back fat or bra bulge, getting rid of back fat requires determination and patience. Even when you eat smart and exercise regularly, you may find stubborn back fat is tough to melt away.
Maybe you’re genetically predisposed to have fat stick on to your back. You have thin legs or slim thighs, but there are unsightly globs of fat over your back. That’s annoying, but there’s little you can do about it – except losing fat everywhere.
So getting rid of love handles and back fat means staying in shape, continuing your workouts and sticking with a healthy eating plan until the muffin top or back fat rolls disappear.
3. How do I lose belly and back fat?
Try following a workout that helps lose belly and back fat.
When you’re eating healthy food and exercising regularly, but not noticing the kind of back fat loss you’d hoped for, change your routine.
Add exercises that focus on back muscles and burn off back fat. Do it in the morning, afternoon while taking a lunch break, or any other time you can fit it in.
a. Plank row: Do 15 reps starting from a plank position, pulling your arm up to the side of your abdomen.
b. Side plank scoop: Do 15 reps on each side, starting from a side plank position and scooping your arm under the body.
c. Breast stroke: With feet on the floor, lift your back up and do a breaststroke using your arms. Try 15 reps.
d. Swimming in air: Lie down on the floor, raise all limbs and paddle through the air for 15 reps.
4. What causes back fat under bra?
A few different things contribute to back fat under the bra, often called bra bulge. Some are easily fixed. Others take some time and effort to correct.
Poorly fitting bras can be uncomfortable and also cause bra bulge.
Fat build up near the upper back bulges out when you wrap a bra over it.
Loose, sagging skin over the back and chest might bunch up to look like back fat.
In addition, some people are genetically prone to accumulate fat primarily over the back whenever they gain some weight.
5. How do you lose stubborn back fat?
Once your healthy new lifestyle is in place, how do you target all that you do to better lose back fat?
Well, that isn’t quite possible, strictly speaking. You cannot get rid of fat from certain places without losing fat from other parts of your body at the same time. Essentially, all you’re doing is burning off fat – everywhere.
6. What exercises burn lower back fat?
Attempting to ‘spot reduce’ fat in selected areas is doomed to fail. It might work to build muscle, but when it comes to ways to burn lower back fat, it can only happen as part of a more general process.
So instead of doing just crunches that ignore back and core strength, include push ups, chest presses, leg presses, lat pulldowns and reverse flies, along with a fair amount of cardio exercise to burn lower back fat effectively.
7. How can men lose lower back fat at home?
It’s simple to lose lower back fat at home.
The quickest change to adopt is in your diet. Maybe you’ll go on a keto diet, or simply add healthier foods to what you regularly eat.
Just make sure you cut down on sugar and carbs, adding more whole grain, lean protein, fruit and vegetables to your meals.
The next step is to include cardiovascular (aerobic) exercises that burn calories and get rid of lower back fat. Two hours every week is optimal. You can run, walk, jog, dance, bicycle or do jumping jacks.
Finally, even if you’re trying to lose lower back fat at home, include strengthening exercises in your routine. Ensure that you focus on leg, arm and core muscles.
8. What causes love handles and back fat?
Love handles are bulges around the hip caused by fat deposits. Wearing ill-fitting or tight clothes makes them seem more pronounced. But unless you’re carrying around extra pounds, they don’t show up.
Age and stress make it more likely that you’ll build up fat around the hips and waist.
A sedentary lifestyle and unhealthy eating choices make the problem worse.
Lack of sleep and hormonal disturbances are also causes of love handles and back fat.
Losing love handles and back fat takes a combination of exercise, diet and lifestyle changes.
So that’s how to lose back fat, shed extra pounds and achieve a toned, healthy body. A stronger back means better posture, less backaches, a sense of well-being and a more attractive physique.
If you’ve ever wondered how to lose weight fast or are always looking for a faster way to lose fat and keep it off, you’ll find some helpful answers to your biggest questions right here.
How to lose weight quickly?
Hardly a day goes by without somebody who visits our website asking this question. And this collection of rapid fat loss FAQ (frequently asked questions) addresses the broad topic of how to lose weight fast by answering the specific questions posed by our visitors.
So after a brief outline of a faster way to lose fat, we’ll get into these variations on the ‘how to lose weight quickly‘ theme.
How To Lose Weight Fast – And Do It Naturally
Look, if you simply want a faster way to lose fat, there are countless diets, supplements, pills and procedures to help you out.
Most of them are dangerous. All of them have limitations.
Given this reality, a smart approach to how to lose weight quickly would be one rooted in science and strategy. A combination of
watching calorie intake
cutting down on carbs
is easily the ideal approach to lose weight fast and naturally.
Intermittent Fasting Helps
How to lose weight quickly? Fast intermittently!
Once considered little more than a fad diet, a growing body of scientific evidence in support of intermittent fasting has catapulted it into the public consciousness.
A lengthy fast of 12 to 18 hours duration, followed by a period of unrestricted eating for the remainder of the day, has been shown to have some exceptional health benefits while achieving commendable weight loss.
There are 3 popular approaches to intermittent fasting.
1. Alternate day fasting is when you fast on one day, drinking only water – and eating normally on the next day. A modification of this allows consuming upto 30% of calorie needs on fasting days.
2. 5:2 fasting is when you fast 2 days out of every 7, restricting calories to around 500 calories on the days of fast.
3. The 16/8 method is a daily practice when you don’t eat anything for 16 hours, and eat during the other 8 hours – but ensure a lesser calorie intake than normal.
Watch What You Eat
The flip side of the equation is consuming fewer calories. Eating mindfully can help lose weight fast.
Rushing through meals, cooking whatever is ready to hand, and gorging on snacks or fast food are responsible for the obesity epidemic.
How to lose weight quickly?
Be aware of what you eat.
Eat while seated at a table.
Don’t be distracted.
Choose meals and ingredients watchfully.
Keep Track Of Your Exercise
How to lose weight fast? Watch your exercise and activity levels closely.
The only way to shed excess weight is to burn off more calories than you eat. Exercise is the best way to convert stored fat into energy, melting off stubborn belly fat and other deposits.
Monitoring your exercise level using one of millions of health apps available online can help ensure that you lose weight quickly and effectively.
Shun Sugar And Carbs
The amount of carbohydrates and sugar in Western diets is shocking and scary.
In addition to obvious sources of sugar, many processed foods have sugar-equivalents that you won’t even be aware of – unless you scan food labels carefully.
Why are sugar and carbs bad when it comes to losing weight fast?
are digested quickly and converted to fat and stored
release more insulin which increases fat deposits
reduce glucose tolerance, raising risk of diabetes
Replacing sugar and carbs with whole grain (rice, pasta, millet), fruits and nuts, fruits and vegetables, and drinking plenty of water can counter these harmful effects.
They are also a faster way to lose fat naturally.
Add More Fiber To Your Diet
High fiber food slows down the rate of absorption of sugar from the gut, lowering fat deposits and blunting the hormonal response to eating.
Good choices of fiber in diet are:
whole grain cereals
fruit and vegetables
beans and pulses
Increasing fiber content in your diet is a faster way to lose fat.
Sleep Well To Lose Weight
Many people are surprised when they ask “How to lose weight fast” and are told – “Get a good night’s rest“.
But there’s a lot of research data to suggest that less than 6 hours of sleep at night raises cortisol and stress hormone levels, increasing the risk of obesity.
Inadequate sleep interferes with metabolic processes that regulate fat and glucose distribution. It also increases stress which is an independent contributor to weight gain.
Lowering stress through meditation and yoga, using relaxation techniques, and taking long walks outdoors or spending more time on enjoyable hobbies is how to lose weight quickly.
How To Lose Weight Fast FAQ
1. How can I drop 20 pounds in a week?
If you’re looking for a faster way to lose fat because you need to drop 20 pounds in a week, here are some tips to follow:
Watch your calorie intake. Eating within strict limits can help you lose weight quickly.
Eat more protein and cut down on carbs and sugar. Protein is used in building up muscle, while sugar and carbs get stored as fat.
Drink plenty of water. Staying hydrated is important to lose weight fast.
Weights training and aerobic exercise help lose weight. By burning off calories and gaining muscle mass, you’ll burn extra pounds off.
Eat more fiber. It moderates hormonal shifts and improves glucose tolerance to stabilize weight and prevent fat storage.
Sleep well. Stress is less when you’re well rested. And it also helps glucose metabolism and improves hormonal balance.
Keep records and stick to your targets. Monitoring your intake and exercise can help keep you on track to lose weight fast.
2. Can you lose 10 pounds in 3 days?
It is not desirable to lose 10 pounds in 3 days, and it will take strict discipline and a dangerous crash diet to try to achieve this goal. This is certainly not healthy.
A calorie deficit (difference between amount of calories burned off for your body’s energy needs, and the amount consumed in diet) of around 3,500 calories is required to shed 1 pound of weight.
Unless you are already overeating to a great extent, cutting down by 500 calories daily isn’t easy or comfortable. Even if you manage this, you’ll lose no more than 3 pounds in three days.
It’s one thing to ask how to lose weight fast, an entirely different thing to take risks and damage your health attempting ridiculous goals like losing 10 pounds in 3 days.
3. How can I lose weight in 10 days?
So you want to know how to lose weight fast – in just 10 days. It isn’t impossible, but will require some discipline and effort.
Here are some things to help you lose weight quickly:
Avoid snacking. Carry your food to work or school, and eat only within your daily limits.
Eat more fruits and vegetables. An apple makes for a healthy snack if you get hungry between meals.
Take meals at home rather than in restaurants or cafes because you’ll manage calorie counts more accurately.
Drink plenty of water. Being hydrated is important when you’re looking for a faster way to lose fat.
Eat slowly and be mindful of everything that goes into your mouth. Being aware of what you eat can help lose weight quickly.
Stop buying unhealthy and fattening foods or snacks. Stock only healthy food and low carb snacks in the fridge or shelf.
4. Can you lose 50 pounds in a week?
You can lose 50 pounds, if you’re overweight – but not in a week.
That’s because it takes a calorie deficit of 3,500 calories to lose a pound of weight. So if you reduce your food intake by 1,000 calories per day, you’ll shed 2 pounds every week.
At this rate, you’ll lose 50 pounds over 5 to 6 months if you stick with this rigid diet.
That’s how to lose weight quickly.
5. How can I lose weight overnight?
There are some emergency situations that require that you lose weight overnight. Though such weight loss is transient and won’t last for long, it can help achieve a temporary result.
Here are some tips on how to lose weight fast:
Eat lesser quantity of food at night
Keep your bedroom cooler. Your body burns more calories then.
Do weight training exercises
Eat only small amounts that can be quickly digested
Avoid a nightcap or any alcohol in the evening
Ensure deep sleep by removing electronic items and other distractions
All of this may help lose weight overnight.
6. Will I lose weight if I only drink water for 3 days?
There’s a faster way to lose fat than prolonged diets and strenuous exercise – but it may lose the wrong kind of weight!
A fast that allows you to only drink water (a water fast) will help you lose weight quickly. It’s possible to shed as much as 2 pounds in a day, and sustain that loss for 24 to 72 hours.
However you’ll lose weight in the form of water and carbs that are burned for energy, as well as some muscle mass as well. This is not a healthy way to lose weight fast.
7. Can I lose a pound a day?
Yes, you can lose a pound a day – but it will not be pleasant or easy.
How to lose weight quickly? You must understand the fundamental principle of weight loss – which is to burn more calories than you consume.
To lose a pound in body weight, you must establish a deficit of 3,500 calories. Unless you’re already on a very high calorie intake, you’ll find it hard to cut down on your dietary intake to such a drastic level.
Even if you do manage to lose a pound a day, this cannot be sustained over the long run.
So think about this as just a gimmick – and focus instead of sustainable, healthy and natural weight loss.
8. How can I lose weight in 2 days?
To lose weight fast, even within just 2 days, you must be willing to stick to a very tight diet and exercise regimen.
Here are some faster ways to lose fat:
Eat more protein. It takes more energy to digest protein than carbs or fat.
Increase your intake of fiber rich food. It slows down absorption of calorie-rich carbs and stabilizes hormonal fluctuations after meals.
Drink plenty of water. Adequate hydration speeds up metabolism, burns off more calories, and helps with rapid fat loss.
Avoid sweet and sugary drinks like soda, fruit juices and canned drinks.
Exercise regularly. Go for long walks or a brisk jog to burn off more calories.
Practiced regularly with discipline and focus, you’ll quickly see how it helps to lose weight fast.
9. How can I lose 10 kgs in 3 days?
How to lose weight quickly?
More specifically, how to lose 10 kilograms in 3 days?
Well, frankly, it isn’t possible to do that safely.
But if you’re looking to lose 10 kgs in 3 weeks, here’s a set of steps you could take to make that happen.
Take a walk every morning to burn off calories
Eat an early dinner, and follow intermittent fasting for 14 to 16 hours
Sleep well for long enough to reduce stress and prevent hormonal surges that interfere with weight loss
Follow a healthy diet with whole grain, fruits, vegetables and less of carbs or sugar
Avoid skipping meals, especially breakfast
Reduce or limit the amount of salt in your diet
Drink adequate amounts of water
Follow a stringent diet that maintains a calorie deficit of around 500 calories daily, and coupled with an exercise program you’ll be able to achieve your target weight in 3 weeks.
10. How can I lose 100 pounds in a week?
Well, no matter whether or not you know how to lose weight fast, it isn’t easy – or even healthy or desirable – to try to burn off 100 pounds of excess weight in a week, or even a month.
There are some things you can do to lose 100 pounds safely and naturally.
Carefully track calorie intake. Maintain a deficit by eating less.
Consume enough fiber to stabilize hormonal surges and keep yourself feeling full for longer without hunger pangs.
Eat more protein that is digested slowly and won’t build up fat stores. It also boosts metabolism and curbs appetite.
Avoid refined carbs and processed foods.
Track and monitor your progress towards the desired weight by keeping a food journal.
Include more fruits and vegetables in your meals and snacks.
Exercise regularly. Mix up aerobic with weight training. It burns calories and speeds up metabolism.
This is how to lose weight quickly.
11. How many calories should you eat to lose 5 pounds a week?
Most weight loss guides and programs recommend sticking to a diet plan which limits intake to between 1200 and 1500 calories per day. This suggestion is independent of how much weight you want to lose.
You can lose 5 pounds without needing a very rigid diet if you simply focus on cleaning up what you eat and avoid foods with very high calorie content. You may be able to enjoy your favorite foods without compromising on your weight loss goals.
Burning 1,700 calories a week more than you consume should help you lose around half of one pound.
12. What drink burns fat overnight?
If you’re seeking a faster way to lose fat, there are some drinks that can burn fat overnight.
Camomile tea, a sedative and slimming tea, is known to help lose weight quickly
Red wine prevents fat build up and helps boost metabolism
Greek yoghurt shakes are rich in protein and calories, yet won’t build up fat stores
Soy based shakes are also high in protein content and burn fat
Water helps hydration and prevents weight gain due to stress
Any of these drinks at bedtime can aid sleep and also burn fat overnight.
13. Do you lose weight when you poop?
How to lose weight quickly? Take a crap!
Seriously, you can lose weight when you poop, though not a lot. You may drop between 100 and 250 grams by pooping. This depends upon the frequency and quantity, especially since stools are made up of 75% water.
Though some have tried enemas to help reduce weight suddenly, it is of little help except for those with chronic constipation and/or colon diseases.
14. Will I lose weight if I only drink water?
Yes, drinking water can help lose weight. In fact, to know how to lose weight fast, drink water.
This effect happens for several reasons.
Water has no calories, yet is filling and reduces hunger or craving for other food.
Water speeds up several metabolic processes, helping the body burn fat stores for energy.
If water replaces other sugary drinks like soda or packaged juices, there’s a direct reduction in calories consumed.
Drinking water before a meal can reduce appetite.
So that’s one way to lose weight quickly.
15. Can you lose weight by not eating?
Yes, not eating (or eating less) is a faster way to lose fat.
Some people skip meals to lose weight quickly. This works well, unless there are other factors complicating the picture.
To lose weight, you have to cut down on calorie intake or burn off more as energy through exercise. But to keep weight down after you lose it, this behavior has to become part of your lifestyle.
If you try to lose weight fast by not eating anything, you’ll quickly feel tired and weak due to a lack of essential nutrients. This is self-defeating.
So don’t obsess over how to lose weight fast. Instead, focus on how to do it in a healthy, natural, sustainable fashion.
16. What happens if you don’t eat for 3 days – or even a week?
Well, one thing is sure – you will lose weight fast.
However, there are healthy ways to lose weight quickly… and unhealthy ones. Following a nutritious diet that doesn’t overload you with calories, and combining it with a rigorous exercise program can help you lose weight fast in a healthy way.
But if you prefer gimmicks like not eating anything but only drinking water for 3 days or a week, your body loses vital nutrients.
In the short term, you’ll lose weight. But most of what you lose will be ‘water weight‘ as your body eliminates stored water, and doesn’t burn excess fat for energy.
You lose muscle mass as protein is used for energy.
Your metabolism slows down in the face of calorie reduction.
And you grow weak, listless and fatigued, sometimes leading to fainting, headaches, irritability and constipation.
So yes, drinking water is good.
Yes, cutting down on calorie intake will help you lose weight.
But no, not eating for 3 days or a week is an unhealthy approach.
17. What exercise burns the most calories?
In terms of calories burned per hour of activity, running is far and away the exercise which burns the most calories.
The equivalent of running, like exercising on a stationary bicycle, or jogging and swimming, are great for how to lose weight fast.
Called by the generic term HIIT (high intensity interval training), the concept of short bursts of intense activity or exercise alternating with steady periods of less intense ones has been embraced by many weight loss advocates as an effective method of how to lose weight quickly.
18. Will I lose weight if I exercise 30 minutes a day?
Yes, you will lose weight when you exercise 30 minutes a day, though a lot depends upon the kind and intensity of your exercise.
In a detailed study of groups of people who exercised in different ways and at varying intensity levels, it was found that the group who exercised for 30 minutes daily had a significant health advantage.
To the researchers’ surprise, the data suggested that 30 minutes of exercise was actually superior to exercising for 60 minutes or more every day!
The reason for how to lose weight fast with exercise depends upon
an increased metabolic rate that burns more calories,
a change in hormonal balance which leads to melting away fat to use for energy, and
the overall healthier lifestyle which regular exercise encourages.
19. Will skin tighten up after weight loss?
As you figure out how to lose weight fast, keep in mind other things that happen when you burn off extra fat.
If you lose small to moderate amounts of fat, there will be little change in your skin. There will be skin retraction. In a short time, the skin will tighten up after weight loss.
On the other hand, drastic reduction in weight may lead to stretched and inelastic skin falling in folds or showing wrinkles.
Sometimes it may be significant enough that people consider body sculpting surgery and other medical procedures to help in tightening the skin after weight loss.
20. How long do you fast on FASTer way to fat loss?
The FASTer Way to Fat Loss program encourages a form of intermittent fasting known as the 16/8 system.
In this method, you fast for 16 hours in a day, and eat all the food allowed in your diet plan only in the remaining 8 hour window.
If this seems very difficult at first glance, understand that the 16 hour fasting duration includes time when you’re asleep. So if you eat a few hours before going to bed, and sleep for 8 hours, you only have to control your hunger pangs for two or three hours while awake.
VIDEO: How To Lose Weight Fast
So I hope you now have a better idea about how to answer the question:
How to lose weight fast?
By following a plan – and putting up with some discomfort as a part of it!
Have you got a question of your own about how to lose weight fast? Do you know about a faster way to lose fat?
Reach out and share them. Your comment and suggestions may help somebody else who wants to learn how to lose weight quickly.
Have you ever wondered about how to lose weight in a week?
While burning fat in just 7 days sounds impossible, it’s not… especially if it’s urgent – or you’re desperate enough!
So let’s talk about how to lose weight in a week, and…
Why The Quickest Way To Lose Weight May Not
Help You Keep It Off Over The Long Run …And What YOU Can Do About It!
In general, crash diets and fast diet practices are not recommended because they are risky and only modestly effective. But if you’re losing sleep worrying about how to lose weight in a week, then here are some ideas to help.
No, you won’t take dangerous drugs or supplements, or starve yourself to death, or give up your favorites to survive on leaves and salads. Figuring out how to lose weight in a week can actually be a lot of fun!
How to Lose Weight… in a Week!
Make small sacrifices.
Stick with a plan.
Follow a system designed by a qualified nutritionist.
Persist with it for 7 days.
Now, here are some details…
1. Drink Plenty of Water
Drinks like beer, alcohol and smoothies (as well as energy drinks) are loaded with calories that’ll add on fat. Worse, they don’t satisfy your craving for food, forcing you to also eat more.
Electrolytes and salts in these drinks also retain water which causes bloating and weight gain. Shifting to plain water instead of these drinks will help you lose weight in a week. Flushing out toxins and speeding up your body’s metabolism helps burn off fat.
2. Don’t Eat Bread or Spaghetti
White flour is rich in carbs which add weight. Just a sandwich or pasta can cause weight gain in the form of belly fat. This isn’t easy to burn off or camouflage.
Eat whole grain products, fruits and vegetables for a week. The higher fiber content prevents weight gain and even cleanses your body of waste.
3. Do Cardio Exercises
Working out will burn off calories. Cardio exercises that involve larger muscle groups like the shoulders and thighs are most effective at burning fat. Kickboxing, jogging and fast walking can lower fat and increase calorie consumption.
Short and intense bursts of exercise can work better than slow but long workouts.
Black (or skim milk) coffee speeds up metabolism and burns off fat. If you drink a cup of java before exercise, the workout burns more calories and is the only drink which is better than water in helping you lose weight in a week.
5. Sex Helps
How to lose weight in a week? Enjoy a more active sex life! A fun way to get rid of fat is having sex every day, for the next week.
Position is important. Get on top and work hard grinding and rocking to lose more fat. 140 calories are burned during an active session, at the same time releasing feel-good hormones which speed up metabolic rate.
6. Sleep Well
An extra half hour of sleep at night will help you lose more weight quickly. Get at least 6 to 8 hours of rest for the week when you’re eager to lose weight.
If you sleep well, you’ll notice that you no longer crave sweets, chocolate or high carb foods when your body is rested and relaxed.
Now you know how to lose weight in a week.
Other aids like anti-gas pills and laxatives, intense exercises like squats and pushups, diuretics and others will work in the very short term.
The idea is to avoid harming your body while accomplishing your goal of how to lose weight in a week. These 6 tips will come in handy, especially when you put them to work alongside a proven program like the “14 Day Rapid Fat Loss Plan“.
Are you ready to give this powerful rapid fat loss system a try?
Made of 6 comprehensive modules in all, Shaun Hadsall’s guide “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week.
Let’s Explore The Science Behind How to Lose Weight in a Week
Many rapid fat loss courses and books focus on what carbohydrates you can consume and when you can eat them.
Following a carefully planned schedule ensures that carbohydrates are converted into energy for your body’s needs and not stored away in the form of fat. This is an important element in losing weight fast.
By following Shaun Hadsall‘s popular 14 day rapid fat loss plan, you will not waste time on any useless, low-carb type crash diets typically recommended by other diet programs.
You can load up on enough calories to sate your hunger and never again face calorie deficits which leave you with food cravings all the time. You…
You’ll not be run-down with zero energy in your system.
You will not feel deprived of your favorite carbs.
You won’t even have to count your calories or measure how many grams of food you eat.
You’ll not feel like an odd-ball at family gatherings and social programs, avoiding food to stick with your restrictive diet.
Your metabolism will not slow down after you deprive your body of essential calories.
Your fat-burning hormones will work full-time without being suppressed.
You will not lose strength or your lean muscle in this system. (Muscles burn more calories than other tissues in your body.)
Your lean muscles are your assets, and losing them by crash dieting is one of the biggest mistakes you can make in your bid to lose weight and improve fitness.
That’s not how to lose weight in a week.
Since there is no “dieting” involved in this program, you don’t need to obsess over the type of food you can eat or how much of it you eat.
In terms of how to lose weight in a week, the advantages of using the 14 day rapid fat loss plan are:
1. The program is very easy to read and follow, as the author has a straightforward writing style, and is an expert in the field of fat loss.
2. He offers many real-life scenarios and tested methods with testimonials from people who have successfully used his system.
3. The system does not recommend starving yourself. So you are always sated, satisfied and have enough energy to deal with all tasks at hand.
The 14 day rapid fat loss plan is easy to follow. The program is affordable and works incredibly well for those who use it. It offers a 100% money back guarantee within the first 60-days of buying the course.
Like any other rapid weight loss plans, you must commit to the program for it to really work.
If you refuse to follow the system outlined in the course, your results will not be as rapid as expected. In any case, you will see significant changes in your body weight.
People often confuse weight loss with fat loss.
When researching how to lose weight in a week, they follow a detrimental weight loss program. It leads to sacrificing useful muscle tissue instead of burning off fat.
That’s neither healthy nor effective in the long run.
So how to lose weight in a week – and then keep it off?
Your body tries to cling on to every last fat cell as a reserve source of energy in case of starvation. It will even let muscle tissue melt away to generate energy, when you prolong the period of carb deprivation.
This happens whenever you deprive your body of required nutrition through crash diets or other fads. You need a minimum daily calorie requirement in order to perform all your bodily functions.
So how to lose weight in a week? Here are 4 things to do.
1. Eat healthy
Calculate your calorie requirements based on age, height, weight, activity level and gender.
You may want to create a slight deficit. But don’t choose a near-starvation diet where your body goes into lock-down mode and starts hoarding every carb you consume.
2. Build Muscle
Muscle is the best calorie-burning tissue in your body. Aim to build more muscle as it helps burn off extra fat.
Five kilograms of muscle burns 350-500 calories/day. So you will get rid of an equivalent of one kilogram of fat every week even by doing nothing, provided you have enough muscle mass. Strength training is the key to building muscle.
3. Eat More Protein
Proteins help build muscle. Aim to include more protein in every meal. Try to eat 1 gram of protein for every pound in body weight.
Proteins keep up your nitrogen levels. The higher nitrogen helps in muscle growth and repair.
Protein also has the advantage of using up large amounts of calories on digestion. So for every 100 calories of protein intake, you spend 30 calories burning it off.
4. Cardio exercises
Choose a cardio exercise that you love and enjoy. There are dozens of ways you can burn-off calories, like aerobics, cycling, dancing, walking, swimming, jumping rope, jogging, yoga or Pilates.
Pick an exercise that you enjoy doing. If you feel bored, find a group of people to exercise together with. That way you’ll enjoy the journey into discovering how to lose weight in a week.
to achieve complete change in body structure and shape.
The program focuses on how to lose weight in a week and relies on using carbohydrates to lose excess fat.
Unlike other diet books which recommend that you shun all carbs, Shaun Hadsall’s program is based on the fact that carbohydrates are essential sources of energy for the body. Not consuming carbs causes the body to hoard every bit of unused carbohydrate in the form of fat in the body.
The system is based upon 3 kinds of days –
cheat days and
carb baseline days
The goal is to try and stimulate the fat burning hormones to convert fat stored in the abdomen area into energy and recharge your body, which is how to lose weight in a week.
Dieters who have tried different weight loss products over the years will see that this system works well for them.
But the right plan alone isn’t enough. You also need…
Discipline and Commitment
In order to achieve your goal of how to lose weight in a week, you will require focus and determination.
A disciplined approach to weight loss guarantees results. But the journey is not easy.
It is tough, hurts, and will leave you with sore muscles and sweaty gym clothes, feeling hungry and maybe craving your favorite high-carb snacks and meals.
Any effective program uses high intensity interval training and relies heavily on concepts fine-tuned by trainer and nutritionist Bill Phillips. Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ achieves the popular target of helping participants lose weight fast through a combination of
eating fewer calories,
not disrupting carbohydrate and fat metabolism, and
encouraging physical workouts to build muscle and enhance fitness.
So, You Want to Learn Exactly How to Lose Weight in a Week?
Of course you do!
The entire world is in a hurry.
Everything is happening fast. Faster than ever before. Blink, and you’ll miss it.
So it’s no wonder that you, like every other dieter and bodybuilder, expect quick results with weight loss.
The key challenge, however, is to figure out how to lose weight in a week – and do it in a way that it stays off for the long run?
If you’re in a rush, here’s the answer in a nutshell…
The only effective way to lose weight fast and keep it off is to follow a low calorie diet… and stick with it over months, or even years.
Turns out that isn’t quite as easy as it sounds.
But it’s possible… if you know the secret to success. Let’s talk about some quick ways to lose weight.
How To Lose Weight In a Week With Rapid Diets
One popular way to lose weight in a week is through a juice cleanse, also known as the Hollywood diet. When you only drink juice from raw vegetables or fruits for 3 to 7 days, you’ll lose weight in a week… while eliminating toxins from your body.
Another idea for how to lose weight in a week is the Master Cleanse. In this method, you only drink lemonade with cayenne pepper and maple syrup for 16 days. The Master Cleanse is often used to get rid of toxins rather than purely to lose weight fast.
Water diets, where you drink 8 cups of cold water every day, will suppress appetite and force you to reduce portions of food. This helps reduce weight rapidly.
Soup diets claim to help you lose weight fast.
Fasting achieves the same end by bringing all calorie intake to a stop.
But which is…
The Quickest Way To Lose Weight
The various rapid diets, including Mediterranean, Paleo and Whole 30 diets are indeed quick ways to lose weight in the short term.
However most of them will eventually lead to a slow (or rapid) return to your baseline weight… after the intense dieting period ends.
That’s why if you’re seeking information about how to lose weight in a week, you should draw up an eating plan to take you step by step along the quickest way to lose weight – and keep it off.
You should get into the habit of counting calories and making sure that you always stay within your limit.
Foods that suppress appetite will help you lose weight fast. Examples of such food include:
green leafy vegetables
Keep Track To Lose Fat Fast
To learn how to lose weight fast, you must first know where your calories are coming from.
So record everything that you eat in a food diary. Then, after a week or two, analyze your eating habits and see what triggers tempt you to snack or overeat.
Another way to lose weight in a week is to limit portion sizes.
Buying smaller quantities and cooking lesser amounts will reduce your calorie intake. Never skip meals. This prevents hunger triggers that lead to snacking and weight gain.
Sometimes, the answer to “How to lose weight in a week?” is simple… Stop drinking soda and sugary drinks.
Just a cup of latte can add 500 calories to your diet.
Soft drinks, energy juices and alcoholic beverages are high in carbohydrates and lead to weight gain. To lose weight fast, drink water instead.
How to Lose Weight in a Week – With Treatments
Weight loss treatments can help lose weight fast.
Saunas make you sweat buckets, shedding water weight within minutes. This is one of the quickest ways to lose weight.
A mineral body wrap is another quick way to lose weight. They detoxify your body, melt cellulite and burn excess fat off your waist or arms.
Other treatments like lipase wraps, hot body wraps and European body wraps can help tone your body and improve your skin while being a quick way to lose weight.
Spas and health clubs offer colonic irrigationtreatments to help you lose weight fast by eliminating bowel waste. Though effective at weight loss, the procedure has some dangers.
Liposuction is one more idea for how to lose weight in a week through surgical fat removal. It carries significant risks and must be performed by a qualified medical professional.
How To Lose Weight In A Week By Exercise
Most people who are looking for quick ways to lose weight are not interested in exercise.
Because it involves some effort and it can take a while before effects are visible.
But what’s great about how to lose weight in a week through exercise is that your results are sustained and can last for many months, or even years.
Set aside enough time for exercise. Walking, jogging or an active hobby like gardening or swimming are excellent ways to lose weight fast.
Another approach to rapid fat loss is circuit training, where condensed workout routines take just a few minutes, which makes them ideal for even the busiest people to fit into their hectic schedules.
A word of caution: In search of quick ways to lose weight, don’t take shortcuts or over-do exercise routines.
Work your way up to more intense workouts.
Make your exercise routine fun.
Play games or sports.
All of this can make your quest for rapid fat loss more enjoyable.
As you’ve seen, there are several answers to how to lose weight in a week. It’s better, though, to make sure that the quickest way to lose weight also serves to keep it off for the long term.
So, how to lose weight quickly?
By a combination of
rational dietary moderation
regular exercise, and
some weight loss treatments
The best and most sustainable methods weave these 3 concepts into a program that’s easy to follow and fun to follow.
Shaun Hadsall’s brilliant “14 Day Rapid Fat Loss Plan” is one of them. Check out this detailed review and visit the official website to learn more.
How To Lose Weight In A Week … And Then Stay Thin Forever
How to lose weight in a week – and then remain thin forever?
If you’re sick and tired of crash diets and rapid fat loss plans that force you to jump through hoops to shed a few pounds – only to have them creep right back on when you’ve finished the program… you’ll love this.
Look, I understand that you want fast results… maybe even within a week.
So here are some quick and effective tips on how to lose weight in a week.
These are healthy measures that won’t harm your body. And while fad diets won’t give you lasting results, these methods will.
You’ll learn how to lose weight in just one week – but do it in a manner that will keep those extra pounds off for many years to come.
You’ll safely get rid of 3 pounds every week by following a healthy system of eating and regular exercise.
So if you’re ready, let’s talk about…
How To Lose Weight In A Week
Understand this. When you burn off 500 calories more than the amount you eat, and do this every day for a week, you’ll shed 2 pounds.
For faster fat loss, add exercise which will burn off more calories.
There’s a limit to doing this healthily, though.
You shouldn’t cut calories lower than the point where you lose over 5 pounds in a week. That can have serious harmful effects. To lose weight in a week, you must have a strategy and plan that’s both effective and safe.
How to lose weight in a week and keep it off?
The “secret” is simple.
Don’t just cut fluid retention. That’s a temporary quick-fix.
Whenever you cut salt and starch, you’ll lose weight dramatically – and then put it right back on.
Instead, focus on other methods of rapid fat loss.
Diets To Lose Weight In A Week
Whenever ethical nutritionists are asked about how to lose weight in a week, they have a standard response.
“Follow the diet plan.”
And then, they’ll hand you a diet plan. It’s often a simple plan that includes:
fruits and vegetables,
egg whites and soy,
poultry and fish,
non-fat dairy and
Eat vegetables because they fill you up and lower appetite for snacks. Drink a lot of water, for the same reason.
Don’t buy unhealthy or fattening food. Out of sight is out of mind. Develop healthy eating habits. Never skip a meal.
With this simple advice, you’ll be amazed at how easy it becomes to lose weight quickly.
Journaling To Lose Weight In A Week
While planning to lose weight in a week, make sure you keep meticulous and detailed records.
Maintain a food journal.
Enter everything you eat or drink in it.
Review your journal periodically.
This habit will show if you’re on track or slipping away from your plan.
Also record your thoughts and feelings at the time you eat. This will help identify if specific moods or emotions are responsible for binge eating particular kinds of food, and will help you lose weight faster.
Whenever you notice an eating pattern that interferes with your goal to lose weight in a week, make sure that you break it. Get a nutritionist’s help if necessary.
Lose Weight In One Week With Exercise
You can ensure that you lose weight in one week with the right kind of exercise.
Cardio exercises burn calories. This helps with fast fat loss. But don’t overdo it to the point where you’re too tired or get hurt. Otherwise you’ll give up and not be able to reach your weight loss goal.
Interval training is helpful. You can try brief periods of intense exercise followed by a period of more gentle exercise. This keeps your body burning calories steadily, and you’ll lose weight in one week without even noticing it.
A mix of strength training and cardio exercises works best when you want to lose weight in one week.
How To Lose Weight In A Week With Fad Diets
Do fad diets really work? No!
Crash diets are appealing. A friend tells you she lost 3 pounds over a weekend by following one. Immediately, common sense goes out the window. You, too, want to lose weight in a week… and are eager to give that diet a try. Don’t do it!
Listen, if it’s too good to be true, it probably ain’t.
You might lose weight in a week by taking laxatives, detox pills, or by going on a complete fast and guzzling down supplements that suppress your appetite.
And sure, you’ll drop a pound or two.
But they’ll pop right back on a week or so later. To lose weight in a week and keep it off, you need to
modify fundamental habits and behaviors,
alter calorie intake while
building muscle and
changing the way your body metabolizes food.
You can do it – and do it fast, so that you’ll lose weight in a week –
by following an eating plan that reduces your calorie intake, and
adapting an interval training exercise plan that burns more calories.
Exercise and dieting shifts your metabolism to one that’s geared to rapid fat loss, while building up muscle and melting away unhealthy fat.
That’s how to lose weight in a week – and stay thin forever.
By now, surely you’re convinced that it is possible to lose weight fast.
You can even shed those troublesome extra pounds in as little as 14 days – or even one week.
The good news is that it doesn’t have to be difficult – or painful.
don’t have to go hungry or starve yourself of your favorite kind of food.
won’t need to exercise iron willpower or motivate yourself to resist eating.
can suppress your appetite, lose weight fast and improve health.
And all it takes are three easy steps to get there!
1. Stop Eating Carbohydrates
Starchy food and sugar is loaded with carbs. Whenever you eat food rich in carbohydrates, your body produces and releases insulin to metabolize it into glucose, which is then used for energy (or stored as fat).
When your body runs low on glucose, insulin levels drop and counter-hormones like glucagon kick in. These drive fat out of the stores and your body burns it for energy.
At the same time, your kidneys eliminate salt and water that helps you lose weight fast.
Contrast this against regular crash diets or fad diets that prohibit all types of food, leaving you hungry and unsatisfied all the time.
The hungry feeling makes you crave carbohydrates, and whenever you indulge that desire you will increase insulin levels which keeps the cycle of fat storage going.
Once you reduce carbs to a modest level, you’ll consume fewer calories without feeling unduly hungry and your insulin levels will remain low consistently. This dampens your appetite so that you can lose weight fast without feeling hungry most of the time.
2. Eat More Vegetables
Diets poor in carbohydrates alone are fads. But so are diets that prohibit all kinds of food, forcing you to starve on just water or a few grains and cereals.
An effective diet to lose weight fast will include protein, fat and vegetables.
Good food sources of protein are meat (chicken, lamb, pork, bacon), fish (salmon, trout) and eggs.
Vegetable protein is generally of poorer quality and not a good replacement for animal protein. Vegetables with lower carbohydrate content are cauliflower, spinach, Brussels sprouts, cucumber, celery and broccoli.
Eating more of them is safe and won’t add to your calorie count.
Including a source of healthy fat like butter, olive oil or coconut oil in moderation balances out your weight loss diet.
Smaller, more frequent meals are more effective at achieving rapid weight loss. Follow a low carb meal plan and find yourself some good low carb recipes to make this easier.
3. Get Some Exercise Regularly
Exercise isn’t absolutely essential to lose weight fast. But it definitely helps speed up the process and keep your weight loss sustained by replacing surplus fat with healthier muscle.
That’s why you should visit the gym 3 to 4 times a week.
Begin your workouts with a set of warming up exercises. Get a trainer or coach to help you out, if you’re doing this for the first time.
Burning calories is only one of your goals from exercise. The more important one is melting away fat and replacing it with firm muscle mass.
If you’re definitely against weights training (which is highly effective at building muscle), then focus on cardio workouts and aerobic exercise routines that burn calories.
Running, walking briskly, jogging or swimming are good options.
Enjoy Cheat Days
Many diets, including the “14 Day Rapid Fat Loss Plan“, include “cheat days” when you can eat more carbs.
Don’t go overboard and gorge yourself. Stick to healthy carbs and eat them in moderation even on those days. Potatoes, oats and quinoa are good choices.
Cheat days actually have some metabolic advantages.
They regulate hormonal levels including growth and thyroid hormone and leptins. Some weight gain is natural because of these carb rich days, but much of it will vanish over the next 2 or 3 days.
Other Tips To Lose Weight Fast
Once you have controlled carb intake, eat more protein and vegetables, and exercise at least thrice every week, you’re pretty set to lose weight fast.
But here are a few more things you can do:
1. Drink water. Not only does is reduce appetite, water also washes away excess salt and toxins in your system, making you feel healthier.
2. Buy smaller plates. It’s a strange psychological trick, but smaller plates lead to eating smaller portions.
3. Sleep well. Get 7 to 8 hours of sleep daily. It has incredible value from a health perspective, and even helps weight loss.
4. Avoid stress. Do it as best as you can. All stress related hormones are detrimental to fat metabolism and will make you put on weight.
If you follow these methods, you can expect to lose as much as 5 to 10 pounds in the first two weeks, and continue shedding 3 pounds every week for many months.
What’s even better is that you’ll lose weight fast and keep the weight off by replacing your unhealthy fat with firm, healthy muscle.
You’ll also become a fat burning beast with a focus on eating healthy and staying fit.
Stop thinking about weight loss as a painful, self-defeating process. You no longer need to starve yourself to death.
Just make an intelligent shift in what you eat and how you exercise. The results will be transformational.
The best and most sustainable methods weave these concepts into a program that’s fun. One such is the “14 Day Rapid Fat Loss Plan”.
If you’ve not heard about it before, be sure to check out this detailed review and visit the official website to learn more.
10 Ways To Lose Weight Fast – And Keep The Fat Off Forever
Millions of people around the world want to lose weight. Many of them are looking for ways to lose weight fast.
And some are hopeful of being able to lose weight in a month, or even lose weight in 2 weeks!
Fast. Instant. Immediate.
These seem to be the watchwords of dieters and fat loss fanatics these days.
So, are they dreaming?
Or are there really ways to lose weight fast without risking harm and injury, or achieving only transient results?
There is a good and effective way. And it’s relatively simple, too.
All it takes is for you to make some healthy changes in your lifestyle. Making these changes can have dramatic effects on your weight, shedding 10, 20 or even 50 pounds.
Ways To Lose Weight Fast
Cutting down the number of times you eat out to once a week and changing the things you order when you do can help with fat loss.
Home cooked meals are less fattening and healthier. Avoiding snacks is another useful way to lose weight fast. Big bags of chips and candy bars are the usual culprits. Skipping that aisle on your next visit to the supermarket can have an effect on your weight. Eat a heavy breakfast to kickstart your day. At least 300 calories eaten at the start of your day will set the tone and provide you with enough energy to be more productive.
A sandwich and a fruit (like an apple) can help you lose weight fast without harming your body or leaving you run down and tired. (Get a complete meal plan – click here)
Fast Ways To Lose Weight
There are many other fast ways to lose weight. Exercising is one of the more effective ones. Even a short workout of five to ten minutes can help you lose pounds. Jumping jacks and crunches are good. You can do them while watching TV or listening to music.
Stand up while reading a book or magazine, walk around the house or dance.
One more fast way to lose weight is to stop smoking and replacing that activity with frequent visits to the gym where you’ll work with a trainer. Just this one change will help you lose weight.
Lose Weight In a Month
What if you’re in a hurry and need to lose weight in a month?
You need a fat burning plan that’s a little more intense if you want to get rid of those extra pounds of flab in 30 days.
However, this does not mean that in looking for ways to lose weight fast, you must try out fad regimens or take risks with your health and wellbeing.
While rapid fat loss is a desirable goal, it should not become an obsession. Always remember to do whatever is healthy over what gives faster results. There are many ways you can lose weight in a month. Drinking plenty of water instead of juice, soda or even energy drinks and smoothies will help you reduce your calorie intake by around 100 calories each time.
The liquid calories are unsatisfying while electrolyte disturbances they cause lead to bloat and weight gain. Avoid eating calorie rich foods like white bread and pasta. Replace them with a vegetable salad or whole-grain bread products. Working out daily can help you lose weight in a month. Cardio exercise routines are most effective in burning off excess calories.
Lose Weight In 2 Weeks
Some people want to lose weight in 2 weeks. Unfortunately, they turn to various fad diets or use temporary measures that will not give lasting results.
Colon cleanses and near-starvation diets might help you reach a weight target within a specified time frame. But they will not give you long-lasting results, and run the risk of causing some harm in the process.
It really isn’t much harder to lose weight in 2 weeks.
The principles are the same. A few additional things you might try include:
Drinking coffee before you workout can speed up metabolism, burning more calories for the same degree of exercise.
Having sex every night is both pleasurable and helps reduce weight. This is among the more popular ways to lose weight in 2 weeks!
An alternative is to do push ups and lunges 4 times a week to get similar exercise to your major muscle groups, losing fat and building tone.
Sleep well for at least 7 to 8 hours every night. The relaxation and reduced stress levels can help you lose weight in 2 weeks.
All these ways to lose weight fast are healthy and simple, though not easy.
You’ll require some discipline and persistence, but the results are well worth the effort. For a more structured approach to fat loss, follow a good program like the “14 Day Rapid Fat Loss Plan”.
How to Lose Weight In A Week : 4 Proven Ideas
How to lose weight in a week?
More than two billion people worldwide suffer from obesity. This startling statistic shows you why weight gain is such a major issue both globally and individually.
It is prudent to devise some clever ways of keeping in shape.
These ways do not have to be expensive or time consuming. Instead, they should be effective, efficient and fast.
Here is how to lose weight in a week.
1. Change Your Current Diet
Fast food is the norm in modern society. People often grab a burger, fries and a soda among other kinds of fast food because these foods are easy to come by.
Unfortunately, these foods are also the leading cause of obesity in the world. This is because they contain a high amount of calories and cholesterol that your body converts into fatty deposits.
You should avoid these meals and instead go for leafy vegetables, whole grains, fruits, lean protein and low-fat dairy.
These foods contain a high amount of dietary fibre in addition to essential nutrients such as vitamins and minerals. Moreover, they contain complex carbohydrates that give you a lot of energy without causing you to gain weight.
2. Don’t Skip Meals
Many dieters believe that skipping meals will cause them to become thinner. But actually this tactic has an opposite effect on your body.
This is because your body chooses to behave differently. It will interpret signals from various body organs such as your stomach in a way that you don’t fully appreciate.
For example, skipping meals will cause your body to believe that you are starving.
This in turn causes your body to take in all the nutrients from the meals that you eat, all the while storing up whatever it does not use at the moment – as fat.
This means that you will either gain weight or maintain the weight that you currently have, because your body will shore up fatty deposits because it believes you are starving.
That’s why you should eat regular meals that have a good nutritional balance, as opposed to skipping meals altogether.
3. Drink Plenty of Water
Everybody loves a good drink from time to time.
Some drinks like sodas, alcohol and coffee, however, will make you gain weight due to their high calorie content. You should think about substituting these drinks with water.
Water does not have any calories that will cause you to add weight yet it will keep you hydrated and feeling fresh. Drinking water allows your body to absorb nutrients into its cells and organs more efficiently.
Water also helps your body to get rid of toxins and other types of waste. It is important to avoid excess intake of water. Drink about eight cups of water a day. That’s how to lose weight fast.
4. Exercise Is Important
Throughout the years, people devised numerous remedies for weight gain. But exercise remains a forerunner among all these remedies.
In other words, you cannot follow all these other programs without exercising your body and expect to lose weight fast.
True, you do not have to start with rigorous exercises. But you should try to turn your everyday routine into an exercise.
For example, you can perform all your household chores instead of hiring someone to do them for you. You can also take the stairs instead of the elevator, or you can walk to work or school if it is nearby.
Eventually you will find exercises that are more rigorous, such as evening runs, much easier to adapt into your lifestyle if you begin with simpler exercise routines.
Now you know how to lose weight fast. You no longer need to rely on weight loss myths that have no scientific facts to back them.
Use these ideas and you will not regret it. Remember, the most important thing in life is your health and peace of mind. Do not starve yourself as you try to lose weight.
Follow these tips and everything will be okay.
In concert with a fitness program like “14 Days To Rapid Fat Loss” you’ll achieve dramatic changes in your health and fitness.
Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” guide teaches simple yet effective fat loss secrets for natural weight loss and to get rid of troublesome belly fat.
Follow this system to learn all about losing weight through fat burning foods.
The little-known secret about how to lose fat, keep it off, and enjoy better health.
One of the most common fitness goals is also the most misunderstood. There are hundreds of books, articles, diet programs, and workout regimens on how to lose fat.
However, with more than a few options available, it can be difficult to choose the rare program that is both effective and safe.
While you can always find and follow a good transformation program for fat loss with some research, it helps to understand the basics of how to lose weight.
No matter what plan you select, there are some universal, time-tested rules that have been proven effective to get rid of stubborn fat cells.
These rules are the fat loss fundamentals that are incorporated in more than a few weight loss programs and courses. To help you get started, here’s a list of 3 golden rules on how to lose fat.
#1: Divide Your Meals
You typically eat 3-4 meals in a day – one breakfast, one lunch, one supper, and one dinner every 24 hours.
The first rule on how to lose fat effectively is to divide your meals into smaller portions and eat more frequently throughout the day.
Having small portions every 2 to 3 hours keeps your metabolism up and running, causing you to lose more fat.
So change your meal timings. It should be the first step in speeding up your metabolism and to help you start losing weight.
#2: Fix Your Diet
Now that you have an optimal metabolism, you should also start eating the right kind of food. This two-pronged attack is what fitness experts rely on when setting a meal plan for maximum fat loss.
But how to lose fat by just changing your diet?
It’s quite simple actually. You start out by having food rich in complex carbohydrate as opposed to simple carbohydrate.
Carb cycling is an important component of many fat loss programs, but a unique twist called macro-patterning is what sets apart the best ones (like Shaun Hadsall‘s “14 Day Rapid Fat Loss Plan“) from the rest.
Complex carbohydrates take longer to digest as compared to simple carbohydrates. This means that the body burns more calories just to digest the food.
It also has more time to utilize it, rather than just storing it as fat.
Oats, sweet potatoes, brown rice, and brown bread are some great examples of how to lose fat by choosing the right foods that are rich in complex carbohydrate.
Apart from eating more complex carbohydrates, you should also stay away from sugary and oil-rich foods because they are high in calories and can severely hamper your fat loss goals.
There is much more that you can do to speed up fat loss, but these rules are the basics and should get your fat loss kickstarted.
#3: Exercise Your Way To Success
Getting your diet right can only take you so far along your weight loss journey.
So how to lose fat even faster? To get great results, you should start to exercise regularly.
Cardiovascular exercises are the best way to get rid of fat.
It doesn’t really matter if you get your cardio indoors or outdoors as long as you are consistent with exercise. You can even maximize the fat burning effect by working out twice daily.
Just make sure that each of your cardio sessions are at least 20 minutes long.
Contrary to popular belief, weight training is also a great way to lose fat. So try and go to the gym at least 4 times a week and workout the different body parts optimally, following a plan or program like this one.
How To Lose Fat – 3 Golden Rules
To sum it up,
divide your meals,
eat the right kind of food, and
These are the 3 basic secrets to how to lose fat. They are simple, effective and healthy ways to reach your weight loss goals.
That’s a common question you’ll see on health and fitness forums. In fact, you probably typed “how to lose fat” into Google to arrive at this page!
Many people are looking for ways to lose arm fat. Some think fat arms look ugly. Others believe they cause other problems.
Maybe you’ve tried biceps and triceps exercises to try and quickly get rid of the flab. Sadly enough, exercise alone doesn’t do much good.
It is the same as obese people doing sit ups and crunches to try and lose their belly fat. At the end of the day, despite a rigorous workout and strict disciplined exercises, they end up with nothing.
That’s because it takes a little more than just doing a few exercises. It isn’t enough to lose fat – unless you get ahead of the entire problem.
Perfect diet planning, along with the right set of exercises and lifestyle modifications is the secret combination for successfully getting rid of excess arm fat.
Understand The Problem
Before getting into how to lose fat and seeking a solution, think about the main reason behind fat accumulation in your arms despite adequate exercise.
Maybe it’s because you’re not doing enough biceps curls or triceps dips.
However that’s is not the only reason behind the accumulation of fat around your upper arm. That’s a consequence of overall high levels of body fat.
So how to lose fat including from around your arms?
Some people blame their genes for fat arms. That is totally incorrect and unfair.
It also takes control out of your hands – and that’s a pity, because once you know the secret of how to lose fat, it’s just a matter of doing the right things for long enough.
In order to have leaner arms, you should first improve your eating habits.
Bad dietary practices lead to extra calories piling up everywhere in your body, forming fatty acid deposits around your belly, thigh and arms.
If you’re looking to lose fat from your arms, you should begin with a change in eating habits.
Cut down on fatty foods. Eat more protein and carbohydrates instead. This helps build leaner muscles in your arms.
Avoid high calorie foods because this means extra energy is generated as the food is digested. When the body gets excess energy that is not used up, it stores them in the body as fats.
The next step in how to lose fat is to start lifting weights.
Weight training is the single most effective step in your exploration into how to lose arm fat. When it comes to shaping up the muscles while burning body fat, nothing beats weight training.
Higher amounts of energy are burnt during weight training as compared to aerobic training or circuit training.
In order to burn huge amounts of energy during workouts, you should focus more on
one arm dumbbell rows,
bent over rows,
dead lifts and
If you burn off more energy than you make on a regular basis, you’ll gradually get rid of arm fat as well as enjoying overall fat loss all over your body.
Lose Fat On Your Arms
If the fat content of your body is reduced, you become lean and your arms will be leaner too. A well toned body looks much more attractive than one that is not toned.
So now you know the way to lose arm fat is to change eating habits and exercise hard.
Knowing this secret is useless if you choose to do nothing with it.
Though it may take some time to work this into your everyday routine, the effort is worthwhile.
You want to lose thigh fat because it can make you more physically attractive and healthier. Simple everyday exercises can help you get rid of chubby thighs permanently.
So let’s discuss how to lose fat on the thighs quickly and easily, just by making some easy tweaks to your lifestyle.
1. Walk Up The Stairs
Do you usually take the lift upstairs?
Climb up the stairs instead.
This is one of the best ways to lose thigh fat. You’ll also strengthen your thigh muscles and gain better posture.
When you climb up stairs, don’t slouch or stagger. Do it briskly, standing upright with a slight bend at the hip.
Don’t rush or jump, but don’t plod like it’s climbing up a steep mountain either.
In a while, you’ll find it easier, and soon it will become a habit… one that will help you lose fat on the thighs.
2. Get Out And Run
Okay, not a sprint or high speed race, perhaps. But how about a relaxed jog or brisk walk?
That’s surely within your capabilities. You just need to find time in your day for it, or fit that into your regular routine.
Aerobic exercise makes your muscles stronger and gives your heart a much needed workout. It also speeds up metabolism and burns off fat.
Mornings are a good time to go jogging. Get the right shoes and find an ideal place to run.
3. Don’t Drive
Instead, use a bicycle for shorter trips to the store or gym.
Cycling works out your legs and thighs. It helps melt off thigh fat and tones your muscles which gives your thighs a sleek and strong look.
Bicycling is one effective idea for how to lose fat on the thighs quickly.
4. Walk Briskly
If you’re not keen on running or cycling, at least start walking.
A lazy stroll won’t help your thigh fat problem. You must power walk at a brisk 5 to 6 km per hour speed. Don’t try this if you have health issues, though.
Walking burns calories and makes your thighs stronger and fat free.
5. Try Weight Lifting
Squats are great exercise for your thighs.
When you perform them while carrying weights, you’ll speed up the process of how to lose thigh fat. Start with lighter weights and work your way up.
By doing this regularly and building up gradually, you’ll soon find your thigh fat melting and your lower extremities getting firm, slim and strong.
6. Use Other Leg Exercises
If you have access to a gym or a leg extension machine, then try other exercises like stretches which put an additional load on your thigh muscles.
Don’t be too rough, or you might end up hurting yourself. With consistent effort and discipline, you’ll soon burn off thigh fat.
There are a dozen other ways how to lose fat on your thighs.
You’ll learn about them in “The 14 Day Rapid Fat Loss Plan“, a best selling fat loss program designed by a professional trainer and fitness coach.
If your weight is normal but your inner thighs touch, you might believe you’re carrying around extra fat. But it could be simply because of your bone structure and narrow hips.
If you anyway want to know how to lose fat on your inner thigh, understand that it is not always easy.
You’ll have to follow a combined approach involving weight reduction and workouts designed specifically for inner thigh muscles.
Nothing about losing inner thigh fat happens quickly.
You’ll need patience and perseverance. There might be days or even weeks when nothing seems to happen.
You may be used to losing fat quickly from your belly, thighs or arms, and think it’s going to be just as fast. But the first thing to learn about how to lose fat on the inner thighs is that it is a slow process.
You will achieve slimmer thighs and legs if you stick with it.
Eat fewer calories. Avoid saturated fats completely. Reduce your intake of red meat and consume only lean protein and whole grain foods.
Low fat dairy is permitted, but tends to add to body fat.
Whole body exercises to lose fat are equally important when you’re thinking about how to lose fat on the inner thigh.
Ketosis helps convert fat stores into energy, but the fat is drawn from all parts of your body, not only the thighs. That’s why general workouts are such an important part of losing thigh fat.
Biking and swimming are particularly effective at burning fat while exercising your legs and thigh muscles. Even people with arthritis or leg injuries will be able to perform them.
Doing leg workouts at least 2 or 3 times a week will help lose fat. Playing sports is another option, where group activities help make the weight loss process fun.
Exercise workouts specific to your inner thigh muscles include crossover lunges and side lunges. These must be repeated at least 15 times for each leg and thrice daily.
Scissor kicks will help build tone in your inner thigh muscles and firm your lower belly muscles also. Each exercise must be held for 10 seconds and repeated 7 times after a break of 5 seconds.
Inner thigh squeezes are performed with an exercise ball held between your thighs. This exercise is exceptionally good for losing inner thigh fat. Hold the ball in a tight grip for as long as your muscles can maintain pressure. Stop when you feel tired.
Squat lifts and adduction routines for the hip are other thigh exercises that are effective in melting away thigh fat.
You may prefer more fun activities like ice skating, roller blading or gymnastics to cut the flab off your inner thighs.
There are many other things you can do to lose inner thigh fat.
Following a regular approach with discipline and persistence is the key. If anyone asks you how to lose fat on the inner thigh, think for a moment about all that you do – but then answer:
Discover how to lose stomach fat fast… A simple, safe, sustainable system that shows you how to lose lower belly fat.
Enjoy better health, a nicer figure & more energy all day long!
How to lose lower belly fat easily?
Everyone wants a flatter stomach, and the question most of us ask is, “What can I do about this stubborn, pesky roll around my tummy?”
Well, for a start, you must be aware that there’s no magic formula for attaining a flat stomach.
The major precondition of losing lower belly fat is a complete change of lifestyle. And although most of us want to lose belly fat to improve our looks, the main aim is to stay healthy.
So let’s talk about how to lose lower belly fat.
To begin with, all the steps involved in this process can be broadly classified into three groups:
exercise for fat-loss
diet to lose belly fat
Kick-Start Your Metabolism
The first step on your journey on how to lose lower belly fat is to look at all the possible ways to boost your metabolism and burn off more fat.
Luckily enough, there are several ways to do it.
For long, people have been misled by a common misconception… that you should starve yourself in order to lose weight.
But that’s not in any way true, especially when it comes to breakfast.
As a matter of fact, a recent study clearly showed that taking breakfast an hour after you’ve woken up helps to keep your insulin level steady and helps your body to lower the level of LDL cholesterol.
All you have to do to keep your metabolism at par is to develop the habit of eating your breakfast at a specified time every day.
Ensure that your breakfast menu contains a lot of proteins as well as high fiber foods, with minimal amounts of sugary foods or carbohydrate.
Several studies have supported water as one of the most effective ways of enhancing metabolism.
Apart from that, water also helps the body to flush out toxins in order to improve your overall health.
It’s advisable to drink at least 8 glasses of water daily, and a glass of water every time you wake up in the morning.
Exercise To Lose Lower Belly Fat
All effective tips on how to lose lower belly fat, must in one way or another mention exercise.
And in this case, we insist on one thing above all else…
Do the Right Exercise
Some of the exercises people insist on are worthless.
First of all, understand that for effective results you must learn how to work-out in short bursts. For instance, run as fast as you can for a minute, and then slow down and start walking. Repeat this every 10 minutes for at least an hour.
Alternatively, you could set up a stationary bike or a treadmill for interval training, and that will definitely help you with losing belly fat.
Crunches may be necessary in building strong abdominal muscle, but are not recommended when it comes to how to lose belly fat.
As a matter of fact, crunches may make your stomach appear bigger once you start developing bigger abs. To involve your core muscles, try doing the
stretching sideways by the waist.
Diet To Lose Lower Belly Fat
The last yet very important step on how to lose lower belly fat is to get familiar with the right types of food to include in your diet… as well as the what foods you should avoid at all cost!
To begin with, unless you limit the amount of calories you eat, you’ll never lose belly fat.
And the best way to do this is to try and keep a calorie journal. This journal will help you to calculate the amount of food you consume in a day, and there are several online calorie calculators that can help you estimate the right amount of calories in each type of food.
It’s advisable that you restrict your intake to about 2000 calories a day.
Finally, you should try to substitute your diet with foods that are actually rich in soluble fiber. Good examples of such foods include oats, apples, cherries, as well as split pea soup.
In addition, try replacing saturated fats with good fats like nuts, avocados, soybeans, chocolate and seeds.
Some conventional food products like margarine, cookies and crackers are popularly known for containing high amounts of trans-fats and hydrogenated oils. These add abdominal fat and should be strictly restricted from your diet if you want to lose lower belly fat.
You want to trim your tummy and know how to lose lower belly fat.
But first, let’s take a real close look at why you should be worried about lower belly fat at all.
For many men and women, the quest for how to lose lower belly fat is driven by cosmetic reasons.
A tire around your tummy looks unsightly, even ugly. Flat, six-pack abs are sexy and attractive. Wanting to swap one for the other is only natural.
But that isn’t the big problem.
You ought to worry about more than how to get rid of lower belly fat because of its deadly effect on your health. Most of the dangerous stuff goes on beneath the surface, unseen.
What Is The Real Danger of Lower Belly Fat?
Everyone has stomach fat… even when they have flat abs.
Men, on average, have 43.2 pounds of fat. Most of it is deep inside the tummy, forming a layer over the various organs inside your abdomen.
This belly fat serves many functions. It cushions the viscera and acts as an energy source during periods of stress and starvation.
But deep belly fat can become dangerous when it increases beyond normal limits. That’s why you should learn how to get rid of belly fat.
Overeating and obesity causes more visceral fat to accumulate.
This fat is metabolically active. It releases proteins called lipokines which are harmful and cause inflammation. It leads to high blood pressure, type 2 diabetes, heart disease, dementia, breast cancer and colon cancer.
To actually measure how much visceral fat is in your body, you need a CT scan or MRI.
But a quick shortcut to estimate your deep belly fat content is to measure your girth with a tape around your waist, at the top of your hip bones (level of your belly button).
The healthy normal limit is 35 inches in women and 40 inches in men.
Broadly speaking, a pear shape (bigger hips and thighs) is better than apple shape (wider waistline).
The same factor (inactivity and a sedentary lifestyle) that causes fat deposition around your waist also leads to visceral fat layering. The key for how to lose lower belly fat is to become more active.
How To Lose Lower Belly Fat – And Do It Fast?
You must understand the metabolic changes that control how to lose lower belly fat before you can do it effectively.
Whenever there is a spike in your blood cortisol levels, it will add more fat to your belly. Stress causes cortisol levels to rise. A bad diet worsens the situation.
In combination, these lead to deposits of fat around your waist as well as an increased deposition of visceral fat.
So how to lose lower belly fat?
The most effective system involves 4 main steps:
Increase physical activity. It is the best way to lose stomach fat fast.
Research has proven that 178 minutes of moderate cardio exercise every week prevents visceral fat deposition.
As a general goal, you should
Aim for a target of 10,000 steps daily.
Take the stairs instead of an elevator.
Walk rather than drive a car.
Use a standing desk, or treadmill desk, if your work is sedentary.
To be most effective, exercise must
last at least 30 minutes, and
be done 5 days a week.
Walking is an excellent choice. While walking, your heart rate should be faster, and you should be breathing harder.
Jogging is better still at losing belly fat, for those who are fit enough for it. Vigorous workouts on exercise bikes or ellipticals is also effective.
Interval training is good to lose belly fat, with short bursts of exercise boosting your metabolism and burning off calories for upto 16 hours longer.
Try and engage multiple muscle groups in your workout sessions. Cardio fitness is also important and mixing in cardio workouts is smart when it comes to how to lose belly fat.
Resistance training to build muscle mass also is also helpful with how to lose lower belly fat.
Lift weights a few times every week. Crunches are not as important as core muscle training exercises like the bridge, plank, or squats.
Formal exercise sessions or visits to the gym are not always required. You can achieve similar results through regular household activities like:
Playing with kids (games like soccer or basketball)
If you have not been very active for a while, make sure that you check with your doctor on how to lose belly fat before starting any kind of fitness or exercise program.
How To Lose Stomach Fat With Better Diet
When people ask about losing belly fat, they hope to learn of a magical diet to miraculously melt away fat deposits around their waists.
Well, sorry to disappoint you.
There’s no magic diet for losing lower belly fat.
However, it is true that belly fat is the first to melt off with any kind of effective diet.
Watch your calories
A 3500 calorie deficit will lose 1 pound of fat. Start your diet with 2200 calories (men) or 2000 calories (women).
Maintain a food diary and record all that you eat in a day. Use weight loss calculator to compute your overall calorie intake per day.
Don’t skip meals
Eat your breakfast daily. Include more protein in breakfast, because it will take longer to process and leave you feeling full through the morning.
Eat frequently (every 3 hours) but consume smaller meals or snacks.
Fiber is important
When it comes to losing stomach fat, a good goal to shoot for is 10 grams of soluble fiber per day.
This can come from
2 small apples,
a cup of green peas,
half cup pinto beans,
high fiber bread,
Gradually increase the amount of fiber in diet until you notice belly fat dropping off.
Sugar is your enemy
Eat foods with a low glycemic index to avoid glucose highs.
Load up on protein, vegetables (like kale, lettuce, broccoli, beans, lentils, and chickpeas), and whole grains.
Avoid processed grains.
Whole grain, 5 servings of fruit/vegetables, 3 servings of low-fat dairy and 2 servings of low-fat fish, meat or poultry can melt away belly fat.
Read food labels
Avoid high-fructose corn syrup foods. Include cinnamon in your coffee or oatmeal. It slows stomach emptying and you feel fuller for more time.
Eat more good fat
Upto 25% of your daily calories should come from MUFA (mono-unsaturated fatty acids) like
Omega 3 fatty acid sources like salmon, avocado and walnuts are also good choices for how to lose belly fat.
You can snack on pine nuts half an hour before meals to avoid overeating.
Avoid foods with trans fats like margarine, cookies, crackers and food cooked with hydrogenated oil.
Dark chocolate (low in sugar) packed with zinc is good for melting belly fat.
Limit yourself to one or two drinks a day. Alcohol is digested into sugar, which is converted by your body into fat.
Avoid late night snacks before going to bed. Munch on an apple or other fruit, if you must.
Drink plenty of water
On the issue of how to lose belly fat, dehydration can be deadly to your weight loss plans.
You need at least 8 glasses (64 oz) of water every day to meet your body’s metabolic needs.
Avoid sugary drinks like soda and carbonated beverages.
Two cups of green tea, rich in catechins, will help burn off visceral fat.
Ensure your intake of trace elements
Calcium requirements can be met through dairy products like 6 ounces of low-fat Greek yoghurt daily.
Here is a short list of abs diet superfoods:
Almonds and nuts
Beans and legumes
Lean meat and fish
How To Burn Belly Fat – In Your Sleep
Do you want to learn how to lose stomach fat in your sleep… amazing as it may sound?
The importance of getting enough sleep is usually under-estimated by people trying to lose weight. It sounds strange to answer the question, “How to burn belly fat?” by saying “Sleep well” – but it’s actually very good advice.
Sleep helps your body
rest and recover from the stress of a day’s work,
restores metabolic processes to normal and
ensures normal cortisol level fluctuation.
All of this works with other efforts – diet, exercise and stress control – to lose stomach fat.
So don’t work late every day. You need 6 to 7 hours of restful sleep every night to function at peak efficiency. That’s also how to lose stomach fat easily and more effectively.
Fewer than 5 hours of sleep, or more than 8 hours, will be counter-productive and paradoxically increases visceral fat.
In addition, biorhythm disturbances can cause eating disorders and sugar craving. So when someone asks you how to lose belly fat, urge them to grab some zzzz’s.
Keep distracting and stressful things away from the bedroom. Mobile phones, TV and computers can interfere with restful sleep.
How To Lose Stomach Fat With Better Stress Management
Everyone faces stress. That itself isn’t the problem.
Handling stress levels well is more important when it comes to learning how to lose stomach fat.
Set aside time to relax, such as taking 15 minutes on a lunch break when you’ll just close your eyes, breathe deeply, and temporarily forget about the stresses of your day.
Some excellent ways to reduce stress and teach your body how to lose lower belly fat are:
Relax with friends and family.
Become aware of your breathing and consciously slow it down, hold for few seconds and exhale slowly.
Seek counselling for anger management and other emotional stress.
Blow off steam through exercise.
Take Vitamin C supplements that can help balance cortisol spikes. Kale, kiwi fruit and orange are good sources of dietary vitamin C that will help you lose stomach fat.
How To Lose Stomach Fat – Forever
Keep track of your efforts to lose stomach fat fast.
It’s very important to stay motivated and stick with your program for long enough to see results.
Take important measurements like your weight, waist circumference and waist-to-hip ratio at regular intervals.
This will show if what you’re doing is working or not.
How to measure your waist to hip ratio?
Wrap a tape measure around the thinnest part of your waist and record the measurement.
Repeat this with the widest part of your hips.
Divide the first by second number to arrive at your waist to hip ratio.
For women, this should be 0.8 or below. For men, it should be 0.9 or below.
Measure your waist to hip ratio frequently as you implement changes to get rid of belly fat.
Also record your weight, taking care to weigh yourself at same time daily. Most people prefer to do it the first thing in the morning, before breakfast.
To Get Rid of Belly Fat, Stay Motivated
Nothing worth achieving ever happens instantly – or easily… and that’s true even when you aim to get rid of belly fat. As you try to lose lower belly fat, you may not see quick results.
The changes will happen as long as you stick with a regular program. How to lose belly fat? S-l-o-w-l-y.
Team up with a partner for accountability
Join groups of weight watchers for mutual feedback and encouragement as you get rid of belly fat.
The support of peers can keep you on track, even when you are tempted to throw up your hands and give up.
Focus on the dangers of belly fat
Keep the bigger picture in mind. You are working on a plan to get rid of belly fat because you’re interested in having a better looking figure – but also because of the deadly dangers of excessive visceral fat.
Because you have a serious reason to stick with the program, you will be motivated to keep going.
Join a belly fat loss program
Being a part of a structured fat loss program with regular, step-by-step guidance, can make it easier to get rid of belly fat.
You will have a sequence to follow and an expert coach or mentor available to address concerns, answer questions and help you overcome any hurdles when it comes to how to lose belly fat.
And also check out this interesting video presentation about how to lose lower belly fat…
How To Lose Stomach Fat – And No, It’s Not A Walk In The Park
So you’d like to lose those rolls of fat around your middle. Get rid of those pesky love handles forever.
You’re willing to put in effort, take some pain and discomfort, to get back your trim waistline.
But the truth is – losing lower belly fat isn’t quite so easy.
It’s important, for more than just appearance’s sake.
Belly fat is a marker of a more serious problem – deeper visceral fat around your internal belly organs, which releases chemicals that can cause diseases like heart problems, cancer and diabetes.
And a strict diet alone doesn’t always work to get rid of belly fat.
Here are some reasons why you may find it hard to lose belly fat.
1. Age is a factor
As your body ages, your rate of metabolism drops.
Since your tissues consume less energy to perform activities, fat in the food you eat tends to accumulate in stores around your waist, thighs and butt.
In women, menopause worsens this situation because of hormonal variations that throw wrench into the internal workings of your cells.
This leads to more belly fat accumulation thanks to a relative increase in testosterone compared to estrogen and progesterone.
2. Working out – in the wrong way
Some exercises help build stamina and improve overall health.
Cardio exercise is excellent for these purposes. But it isn’t very effective at ridding your body of belly fat.
A combination of weights/resistance training and aerobic exercise as well as specific routines for tightening abdominal muscles is the ideal combination for losing belly fat.
(For more detailed workouts designed to lose inner thigh fat and lower belly fat, check out the “14 Day Fat Loss Plan“.
3. Eating processed foods
Refined foods are rich in sugar or corn syrup, which leads to a general inflammation response. This in turn enhances storage of body fat around the hips and thighs.
Antioxidant-rich foods like fruits, vegetables and whole grain are protective against this inflammation and can help with losing belly fat.
4. Consuming wrong fats
Fats rich in monounsaturated fatty acids are healthy and will not cause belly fat deposition.
But saturated and trans fats are bad for your body. This is the kind found in meat and dairy products and lead to weight gain.
5. Not working out enough
To melt belly fat, your workouts must be fast paced and hectic, even if brief.
Low intensity exercise is not quite as effective. Effective workouts for losing belly fat involve hard and fast activity for short bursts of time.
Repeating these routines many times in a day can speed up the fat loss process.
Sleep and rest are good for lowering blood levels of cortisol, the stress hormone that is responsible for surplus dietary fat to be deposited around the belly.
By altering fat metabolism, a lack of adequate sleep can make you fat and unfit. Getting at least 7 hours of sleep at night can help you lose belly fat.
7. Being stressed
Financial, work-related or domestic stress can wreak havoc on your body.
When you function under high-stress conditions, you tend to eat more, prefer unhealthy ‘comfort’ foods, and alter your internal hormone levels in a manner that increases fat deposits around your middle.
Cortisol plays an important role in this.
8. Lack of motivation
Losing belly fat is hard work. And you must be committed to doing what it takes for as long as it takes.
For many, losing weight is just an idle dream.
They are not serious about working out or changing their dietary habits permanently. As a result, they may drop a few pounds but quickly add them back on.
Being motivated and inspired to stick with any regimen for fat loss vastly increases your chance of succeeding at it.
9. You have the wrong genes
Some people are genetically predisposed to putting on weight around their middle than on their hips and thighs. If you are one of them, getting rid of belly fat can be harder work, though not impossible.
Knowing the reasons behind why it’s so hard to lose belly fat is helpful in avoiding those which can be modified and accepting the factors that are out of your control.
Regardless of anything else, a healthy diet and regular exercise workout routine can help shed extra pounds and help with losing belly fat in almost everyone who sticks with it.
While losing lower belly fat is easy when you follow these tips, there are other things that make up a healthy figure.
It’s a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term.
Handy Tips On How To Lose Lower Belly Fat
How to lose lower belly fat?
Your lower belly is one of the body parts that pose immense challenges when you are trying to lose weight.
This vexing region is the bane of anyone who has struggled to lose weight. You’ve toned up and done everything right, but cannot seem to shift that stubborn lower belly fat.
That little belly bulge stands between you and a flat stomach, and it can be tricky.
The good news is that it is fixable.
Here are a few handy tips on how to lose lower belly fat.
1. Do Cardiovascular Exercises
Cardiovascular workouts speed up and enhance your body’s ability to burn fat by revving up the metabolism.
A study conducted by Duke University found that people who engage in moderate cardio for 178 minutes per week hardly gained visceral fat over a period of 8 months.
Participants who engaged in higher intensity cardio workouts, such as jogging, for a similar amount of time experienced better results than the moderate participants.
As surplus fat comes off your body, it will also melt away from the belly area since body fat is like one large continuous organ spread out all over your body.
Walking is one of the highly effective methods for people who are wondering how to lose lower belly fat, since it puts all your muscles to work.
As you walk, ensure that you swing your arms and contract the mid-section. To make walking highly effective you must maintain a brisk pace and sustain it for about 30 minutes to achieve the aerobic effect.
2. Eat Healthy Food
As the popular saying goes, abs are built in the kitchen.
You may train hard and long to build muscular abs, but as long as you are eating junk food all day long, you can’t get rid of your belly fat.
So how to lose lower belly fat? You have to make lifestyle adjustments including the decision to eat healthy food.
Stop eating processed foods and seek out unprocessed raw stuff that’s healthier and more nutritious.
You need carbohydrates for energy. But do not fall into the common trap that many dieters do by eating more carbs than you need.
Extra carbs in the body are stored as fat, which is how you end up with belly fat.
Eating foods that have high protein content is an effective twist on how to lose lower belly fat.
Basically proteins produce thermic effects unlike other foods. As a result the body will burn more energy and process more proteins than it does when processing fat and carbohydrates.
3. Limit Your Alcohol Consumption
If you drink alcohol daily, you might as well forget about losing lower belly fat.
Apart from what you eat, what you drink is critical to losing lower belly bulge.
Beer drinkers often have a belly shape characterized by fat and man boobs, which becomes more prominent as they grow older.
Apart from this, alcohol tends to stress your liver which has to work harder to get rid of toxins, reducing your body’s ability to build muscles.
4. Don’t Try To Focus On Your Belly Alone
People who are new to how to lose lower belly fat often get misled into believing that they can burn fat in the specific area they want… by engaging in a particular activity or exercise.
What they do not know is that when you lose fat, your body decides where it wants to lose it from… and in which order.
Unfortunately, the lower belly happens to be one of the last areas from which most people lose fat.
So there you have it.
If you intend to lose belly fat, you have to make lifestyle adjustments including nutrition and exercise to achieve overall fat loss.
Experts Call This The Best Way To Lose Lower Belly Fat
What is the best way to lose belly fat?
Ask ten people and they’ll give you different answers.
But when you interview experts on fat loss, something interesting emerges. They all agree that there’s probably one “best way to lose belly fat” – and that’s a set of exercises.
But what really is the best way to burn belly fat?
Everyone loves the idea of having flat abs. Some people, desperate to shave off a few pounds of belly fat, are willing to do anything to achieve the body they have always desired.
They will willingly starve themselves, buy expensive supplements, and perform any exercises to lose belly fat, or try the latest fad diet that promises flat abs in just a matter of weeks.
Luckily, there is hope for them as belly fat is metabolically active and easy to lose – if you know the best way to lose belly fat.
While working out to get rid of belly fat can be helpful, proper nutrition also is an essential requirement. This means you’ve got to follow a low calorie diet. Otherwise belly fat might take quite some time to lose.
Let’s talk about the best way to lose lower belly fat – simple exercises you can do every day to burn off stubborn belly fat.
Before you do any of these, please talk with your medical advisor or coach to make sure you are fit and healthy to do them. Risking injury or serious complications is not worth losing those extra pounds.
The bicycle exercise has been widely regarded as one of the best ways to lose belly fat and is known to be very effective in shedding a few pounds fast. It works well because it targets the rectus and the oblique muscles of the abdominal wall.
To perform this fastest way to burn belly fat exercise properly, get into a supine position with fingers interlocking at the back of your head.
Now bring your knees to your chest, while at the same time lifting your shoulders off the ground.
With your head slightly raised off the ground and your hands supporting your head, slowly bring your left elbow to touch your right knee while keeping your left leg straight and slightly off the ground.
Switch sides and keep pedalling until you have completed 3 sets of 12 repetitions each. It’s the best way to lose belly fat.
The next exercise in our small collection that make up the best way to lose stomach fat is the side plank. Lie straight on your right side with your elbow beneath the shoulders, keeping the legs stacked.
Place your left hand on the right your left hip. Now lift your hips off the ground until where you are only supported on your forearms and feet. In this position, your body should be diagonal to the floor.
Hold for about 30 seconds before you lower yourself to the starting position. Repeat 10 times, then switch sides and do the same.
Of all the exercises considered the best way to lose belly fat, the ball crunch is one of the most effective. You need an exercise ball for this.
Lie on the ball with your lower back fully supported. Put your hand behind your head. Contract your abs, pulling the bottom of your ribcage towards your hips to lift your torso off the ball.
As you curl up, keep the ball stable, and then lower your back down to stretch your abs. Do 3 sets of 12 repetitions.
Vertical Leg Crunch
The vertical leg crunch is also among exercises making up the best way to lose belly fat. It’s among the most popular exercises to burn stomach fat.
It is similar to the leg crunch except the legs are straight up, with the knees crossed and hands placed beneath the head for support.
While at this position, contract your abs to lift your shoulders off the ground, keeping the legs in a fixed position to crunch.
Do 3 sets with 12 repetitions.
These exercises to lose lower belly fat can be very effective if done correctly and consistently.
While working on the best way to lose stomach fat, if you followed the instructions strictly, you should feel some pain in your abs within the first few days. Typically the pain will go away after a few more days.
The best way to lose belly fat comes from workouts done on a schedule and under the recommendation and guidance of an expert.
Are you ready to give a powerful and proven fat loss system a try… and experience the fastest way to burn belly fat?
Apart from bones and muscle, our body has a significant percentage of fat.
Even those who are lean with flat abs have fat. It is part of your body’s composition and performs important functions.
But when the percentage of fat exceeds safe limits, it can lead to health problems. The excess fat sits around your belly and waist.
Let’s talk about how to lose lower belly fat for women through diet and exercise.
Belly Fat Is Your Enemy!
Fat produces nasty substances that affect your health.
Fat is deposited around the different organs of your body.
This deeper fat deposit called visceral fat is a problem even for otherwise thin people.
It causes health complications like diabetes, high blood pressure, heart disease and certain types of cancer.
To know how much visceral fat you have, take a tape and measure your girth around the belly button. A woman should measure less than 35 inches around the waist and for a man the acceptable limit is 40 inches.
Higher abdominal fat is an indication of more visceral fat.
Those who are strict with their diet but don’t bother with exercise might still have visceral fat, and this increases their risk of several lifestyle related diseases and also cancer.
How To Lose Lower Belly Fat For Women
How to reduce belly fat for women? You can do this by watching your diet, activity, sleep and stress levels.
Get at least 7 hours of sleep every night. Less sleep disturbs your biorhythms and this in turn makes you tired and hungry.
You tend to eat more food. You also crave sugary and fried stuff. Lack of sleep triggers chemicals that make your body desire sugar and fatty food.
Adequate sleep, on the other hand, is the best way to lose belly fat for women.
According to a study on how to lose belly fat for women, those who sleep for 7-8 hours a night gained less visceral fat than those who slept for just 5-6 hours a night.
So plan to get your 7 hours of sleep every night.
Exercise is the best way to lose lower belly fat for women.
Instead of doing intensive exercise at a fixed time daily, try to spread out your activity all through the day. Be active by doing different things like climbing stairs, managing household tasks and walking to places.
Many folks work out in the morning or evening, and the rest of their day is spent sitting at their desks or lying on the couch. Plan an active lifestyle with a mix of various exercises to keep the fat burning all through the day.
Remember, when it comes to how to reduce belly fat, exercise is very important.
Even walking counts as an exercise as long as you walk fast enough to sweat, you breathe harder and your heart rate goes up. Jogging increases the intensity of exercise and you need to do it for only half the time of your daily walk.
Other things to do include some yard work, such as raking leaves, digging up the soil and getting an old style lawn mower to cut grass in the front yard.
There are many physical activities that you can do around the house that will get your heart pumping and burn off visceral fat.
Another of the best ways to lose belly fat is to control what you eat.
Choose proteins, whole grains, fruits and vegetables to meet your dietary needs. A balanced and well-rounded meal stops hunger pangs and any intense cravings for high-sugar snacks and other unhealthy stuff in between meals.
Eating more of these fat burning foods is how to lose lower belly fat in women and men alike.
Include good fats like those found in avocado, olive oil and walnuts. Salmon and tuna are also great sources of good fat.
Sugar is your worst enemy when it comes to the fight against belly fat. Try to go off sugar for a week. Afterwards, you will notice that you crave sweets less.
The problem with eating sugar laden goodies is that it sets off triggers in your brain, which in turn craves more sweet stuff. When you avoid it completely, you’ll reset the threshold.
Include high-fiber food stuffs in your diet to help cut down on snacking.
Stress is a silent killer. Several diseases get triggered by high-stress levels in people.
Also, if you are suffering from health problems like heart disease, cancer, diabetes and other problems stress can worsen and even kill you.
So get your stress under control. It’s the best way to lose lower belly fat.
Practice calm by adopting meditation and slowing down your pace.
Exercise also helps in tackling stress. Take up some form of activity that you love and you will find that stress goes down over time.
Now that you’re aware of how to reduce lower belly fat, it’s up to you to implement this knowledge and devise your own working system that will burn the fat off your belly – and then keep it away!
While you can follow these tips, there are several other things that make up a healthy figure other than just the amount of fat on specific parts of your body.
That’s why it is always a good idea to follow an integrated fat loss program that will also guide you about how to eat right, develop more muscle and lose weight in a manner that is sustained over the long term.
Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it) that teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways on how to reduce belly fat for women – so you’ll lose weight in a week.