Healthy Living

How to Lose Back Fat – In 3 Easy Steps

Simple and Effective Tips on How to Lose Back Fat

How To Lose Back Fat

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

  • Exercise
  • Diet
  • Lifestyle modification

What causes back fat?

Why 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 fat is 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

How to get rid of 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

  • healthy eating
  • calorie restriction
  • 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:

  • brown rice
  • sorghum
  • red rice
  • barley
  • millet
  • black rice
  • quinoa

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.

Mediterranean diet - No limits
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

Weight Loss Workouts
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.

bra bulge back fat loss

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.

Coolsculpting - How to lose fat over the back
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.

Walking - and how to lose stomach fat
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.

How to get rid of fat

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.

Lose back fat as part of an overall fat loss program like Shaun Hadsall’s ‘14 Day Rapid Fat Loss‘ for sustained benefits that last for months or years. Learn more about this popular fat loss guide here – click.

14 Day Rapid Fat Loss

Calorie Deficit Calculator : How To Use Weight Loss Calculators To Achieve Your Dream Figure!

A calorie deficit calculator will get you closer to your dreams.

Calorie Deficit Calculator

Are you trying to lose weight? Get rid of stubborn belly fat? Achieve a slimmer, trimmer figure?

Here’s how to determine your daily caloric intake – quickly and easily.

How would you like a calorie deficit calculator that can tell you the percentage of fat you lose, just like on NBC’s ‘The Biggest Loser’?

There are many free weight loss calculators that you can access online to keep track of your journey to shed those extra pounds.

How Do Weight Loss Calorie Calculators Work?

The formula they use is essentially the same.

Weight loss percentage = (Pounds lost / Weight at the start) X 100

So if your weight is now 175 pounds and you lose 15 over the next 3 months, your calorie deficit calculator will say your percentage lost is (15/175) * 100 = 8.5%

In other words, you’ve lost 8.5% of your body weight. But this includes both muscle and fat loss.

To estimate how much of this was due to fat loss alone, your calorie deficit calculator must be able to tell your body fat percentage.

foods to lose weight

FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
Download Now – Click Here

30 Low Carb Diet Recipes Download Now

Body Fat Percentage Calculator

Want to know how to lose weight fast?

Before using a calorie deficit calculator, you must understand that this method is only an estimate.

There are other more elaborate systems that are also more accurate for measuring body fat percentage. They involve making measurements such as your hydrostatic weight and skin-fold thickness using callipers.

The parameters that you will be asked to enter into a simple calorie deficit calculator include your

  • total body weight,
  • waist and hip measurements,
  • forearm and wrist circumferences, and
  • gender (males and females have slightly different formulas to measure fat percentage).

Why Use a Calorie Deficit Calculator At All?

When it comes to losing weight, there’s a lot of myth and misinformation out there.

An endless array of programs and diets, as well as intriguing modifications bordering on fads, like a low carb diet or a no carb diet, each have their own acolytes and fans.

Still it’s possible to lose weight healthily and easily… if you understand some basic principles.

No, it is NOT complicated at all!

Though it isn’t quite as simple as counting calories or “eating this, not that”.

And a key tool to help you along the way is a calorie deficit calculator (like the one below at the bottom of this page) which you can use to…

  • create meal plans and
  • keep track of your weight.

A calorie deficit calculator tells you

  • how many calories you eat (or should) and
  • in what proportion they should be divided among proteins, fats and carbohydrates in your diet.

Now, before you start telling yourself, “Oh, that’s all too tough to follow, I don’t want to hear about it”STOP.

Because if you think you’re going to lose weight without bothering about your calorie intake or how much energy your body burns, you’re dreaming!

Understand Your Metabolism

Calorie Deficit Calculator Calories

Your body continuously burns food to generate energy which is used up in various activities.

This includes conscious actions that you’re aware of, and automatic ones like breathing and digestion that you don’t even know are happening inside you.

Basal Metabolic Rate (BMR) is how much energy is burned by your body while you’re at rest.

This is what it takes to keep you alive and well. Even if you’re not physically active, your BMR accounts for a large share of your calorie consumption – and so it matters in successful and long sustained weight loss.

There are weight loss calculators that can estimate BMR from your height, weight, body fat percentage and activity levels. These measurements are useful in drawing up diet and meal plans.

Download a free PDF version of this guide

Know Your Energy Consumption

When you add up your BMR and the energy your body uses up for various activities, you get the total energy expenditure (TEE).

Important among these activities are some unnoticed ones like digestion of the food you eat and warming up of the air you breathe.

Different types of food have varying energy producing ability (also called ‘thermogenic effect of food‘).

Fats are easiest to digest and release the most energy when burnt by your body. Proteins are harder to digest, and your body spends more energy on them.

We’ve already explored the role of protein in weight loss elsewhere. Higher protein intake

  • helps lose weight by building muscle,
  • preserves muscle during calorie restriction which forces your body to burn off fat for energy, and
  • increases satiety which lowers hunger craving and food intake.

Low carb diets are very helpful in fat loss.

But at the same time, you must realize that carbs are not your enemy.

A carb restricted diet plan combined with adequate proteins can be most effective at getting rid of belly fat.

Fat restriction has recently been debunked as helping weight loss.

Current recommendations from the Institute of Medicine are to ensure a third of calories are in the form of dietary fat.

Of course, your level of activity will determine the specific proportion that’s optimal for you – and that’s where a calorie deficit calculator plays a role.

Weight Loss Goal Calculator

Factors For Weight Loss

Three variables influence your weight loss:

  • basal metabolic rate
  • total energy consumption
  • macronutrient balance in diet

These determine the balance between the amount of energy your body generates from the food you eat and the quantity it uses up in various activities.

When you use up more calories than you consume, naturally you tend to lose weight.

Positive energy balance, a condition where you consume more energy than your body needs, leads to the excess being stored in the form of fat.

An important recent development is that the kind of food is less important than the total calorie value of your daily intake.

A calorie deficit calculator is therefore very important to quantify the calories you eat and insure that you remain in negative energy balance to lose weight.

At the end of this report you’ll find a calorie deficit calculator to help you draw up a diet plan for sustained and effective loss of weight.

Do your own research before you make up your mind. And decide if the a calorie deficit calculator is good for your diet and plan.

Of course, there are several other alternatives to help you lose weight fast.

One of the more popular ones that combines the impact of healthy eating with regular exercise is Shaun Hadsall’s program which you can learn more about in this review – click here.

’14 Day Rapid Fat Loss Plan’ is among the easiest diet plans to maintain.

14 Day Rapid Fat Loss Plan

How To Use A Calorie Deficit Calculator

Your calorie deficit calculator can be a helpful tool if you wish to lose weight or maintain your current weight.

The calculator will help you determine how many calories you should consume every day to meet your weight loss goals.

Weight loss calculator scripts are extremely helpful for everyone concerned about overall health and fitness levels, not just those looking to lose some quick weight.

They can serve as helpful tools to keep track of your weight and progress along a fat loss program.

What is a Calorie Deficit Calculator?

It is a calculator that determines the amount of calories you need to eat (or cut down) to lose a certain amount of weight.
Many calculators have several input fields or options based on the type of lifestyle you lead.

The weight calculator will base its computation on your age, weight, size, and activity level to give you the number of calories that you can eat and still lose weight.

Typically, when you begin, it will ask you to enter data indicating how much you currently weigh and what your target weight is.

After you type in the information, the calorie deficit calculator will specify the amount of calories you need to eat each day if you are to reach your weight loss goal. Certain calculators even allow you to choose the timeframe within which you want to reach your weight loss target.

Why Use A Calorie Deficit Calculator?

You will get accurate information that will allow you to decide exactly how much weight you want to lose in a certain period.

While it’s not recommended to lose more than 2 pounds per week, a calculator can show you how much to eat to reach your goals.

The calculator further allows you to plan out your meals based on the recommended calorie intake and exercise levels.

These numbers dynamically change as the time goes along, so the first estimate will only be correct until you start to lose weight. You should recalculate this figure every few pounds you lose for the best overall results.

If you wish to maintain your current weight, then the weight calculator will suggest the calories that you need to consume in order to keep a steady weight.

Just like losing fat, this number needs to be recalculated if your activity level changes or if you have gained or lost weight.

Calorie Deficit Calculator

How Accurate are Weight Loss Calculators?

Any calculator will only give you numbers that are estimates.

These estimates are the same for everyone that inputs the same data. But your body’s metabolism is unique from everyone else’s. So there is bound to be some variation.

Studies have shown that, in most cases, the calculators are within 100 calories of the test subject. If you want to be conservative, you can reduce the number you get from the calculator by 100 calories.

Since roughly 3500 calories equals 1 pound in weight loss, an estimate that is fairly close is accurate enough to get practical results.

Using a calorie deficit calculator can be a powerful way for anyone who wants to lose weight, gain weight, or maintain weight.

The programs are accurate enough to give you a fair idea about the calories you require every day to reach your goals.

Using them along with BMR (basal metabolic rate) calculators can help you get more specific results and increase accuracy.

For the best results use them with a food journal and calorie counting chart to keep track of caloric intake each day.

A reliable guide to fat loss such as Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” can further help refine your diet plans and speed up your fat loss journey.

Are you ready to give this powerful fat loss system a try?

14 Day Rapid Fat Loss Plan

Made of 6 comprehensive modules in all, “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.

Rapid Fat Loss Calculator

A rapid calorie deficit calculator can be of great help in counting calories and ensuring that your food intake is lesser than the energy your body burns off in activity.

The 14 Day Rapid Fat Loss Plan works on the principle that if you deprive your body of the essential nutrient group of carbohydrates, then the body compensates for this by storing body fat.

The human body has evolved over thousands of years and has developed robust mechanisms to fight food scarcity, hunger and prolonged periods of drought when there is nothing to eat. It is this mechanism that stimulates the body to store every bit of carbohydrate you consume into fat which can be used later in times of scarcity.

Carbohydrates are the ready made energy source for the body.

If you deprive your body of this essential food group, it signals the body that there is an imminent scarcity, which in turn kick starts fat storing mechanisms. That prevents you from losing weight.

Instead of confusing your body by signalling scarcity, when you use methods outlined in the program, you’ll tell your body that there is plenty of food available, and also indicate that there is no need to store fat.

A Calorie Deficit Calculator Comes In Handy!

weight loss calculators
A rapid fat loss calculator can help you calculate the calorie count which guides you to eat the amount of specific types of food allowed under your diet.

You’ll quickly understand the essentials about the kinds of carbohydrates to eat in order to lose body fat.

This way, you can continue eating your favorite foods without compromising on your weight loss goals. All the carbohydrates you consume will be used up for immediate energy needs, without being  stored as fat.

The advantages of using a rapid fat loss calculator along with your weight loss plan are that it will:

  • save you time and money.
  • be a safe, fast and effective system of losing fat.
  • get you results that are noticeable within a few days.
  • be based upon a meal plan that’s very easy to follow
  • include recipes which make the whole process simple.

There is absolutely no need to starve or deprive yourself of your favorite foods.

And if you have any doubts or queries, you can conveniently contact the support desk for prompt and polite service.

So, if you’re ready to begin your weight loss journey and benefit from all that you’ve learned about using a calorie deficit calculator, take the first step – Click here to see this review!

14 Day Rapid Fat Loss Plan

How To Lose Weight Fast : 20 Questions About a Faster Way To Lose Fat

How to lose 10 pounds

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

  • exercise
  • watching calorie intake
  • fasting intermittently
  • cutting down on carbs

is easily the ideal approach to lose weight fast and naturally.

Intermittent Fasting Helps

Mediterranean diet plan
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?
It’s simple.

  • 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

Climb stairs - how to lose fat
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?
These foods

  • 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

Low Carb 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
  • fermented foods

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.
14 Day Rapid Fat Loss Plan

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.

14 Day Rapid Fat Loss

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.

weight loss calculators

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.
14 Day Rapid Fat Loss Plan

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.
how to lose weight in a week

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.
1200 Calorie Diet Plan

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.
How to lose 20 pounds fast

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.
How to lose lower belly fat

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.
14 Day Rapid Fat Loss Plan

Fat Loss Workouts – Best Exercises To Burn Off Fat & Build Up Muscle

How to get rid of back fat

Looking for fat loss workouts that help you burn fat and build muscle – quickly and easily? Discover the best exercises to get rid of stubborn belly fat, boost your energy, improve your stamina and make you healthy.

Which fat loss workouts really work? Many of us have a strong desire to do something for our body and health, especially at the start of a new year.

  • We look in the mirror and wish for a more toned and ripped physique or a less obvious belly bulge.
  • We glare in distaste at the muffin top each time we slip on a favorite pair of jeans, wishing it would just disappear.
  • Many want to lose fat around their middle. Folks dream of leaner thighs and a firmer butt.
  • We want to get rid of the extra rolls of fat under our arms, those bat-like wings that seem to flap when we wave goodbye.

Well, it’s time to say goodbye to the excess fat with these smart fat loss workouts that really work.
So, which are today’s best fat loss workouts that will deliver results?
Let’s get one thing clear first, before we begin.
It is not easy to get rid of fat selectively from one part of the body, such as from the belly or thigh alone. This is known as spot reduction – and it just doesn’t work.
It is especially difficult to get rid of belly fat. You have to practice whole body fat loss workouts, and also specific exercises that target areas of concern, in order to achieve an overall reduction in body fat.
There is no guarantee that you will get a flat tummy just because you are doing hundreds of crunches.
Our bodies work differently from what we hope for. While it possible to lose fat all over the body, spot reduction is nearly impossible. Effective fat loss workouts for spot reduction of fat simply do not exist.
So let’s discuss fat loss workouts that actually work.

Build Core Strength with Fat Loss Workouts

Fat loss workouts that target your core muscles and build strength through core exercises are the key to torching extra fat.
You must pick exercises that activate your core muscles. When activated, these muscles keep on burning fat all through the day.
Core fat loss workouts are the fastest and easiest way to lose fat from your belly and other problem areas.
Also, when you build core strength you

  • develop better posture,
  • are less likely to put stress on your joints and
  • can eliminate knee pain and back aches.

As you build muscle, you’ll also get rid of fat because muscles burn 3 times as many calories for energy than any other tissue in the body.
That’s the reason why it’s smart to concentrate on fat loss workouts to build core strength.

HIIT Fat Loss Workouts

Climb stairs - how to lose fat
High Intensity Interval Training or HIIT workouts are great fat loss workouts.
In this form of physical exercise, you work at high intensity in short bursts – and do normal training during the remaining period.
For instance, pick any set of activities like

  • jumping jacks,
  • high knees,
  • mountain climbers and
  • burpees.

Try to do as many of them as possible within 30 seconds and then rest for 30 seconds. Once more, for the next 30 seconds, perform a different exercise, followed by rest for 30 seconds.
Keep alternating this way, doing 30 seconds of an intense exercise and taking a break for 30 seconds of rest, for around 10 to 30 minutes depending on your fitness levels.
You can do variations with 20 seconds of activity and 10 seconds rest, or one minute activity followed by 30 seconds rest.
With this form of HIIT weight loss workouts you’ll burn the calories at high intensity as your heart is forced to work hard. Long after the workout ends, your body keeps burning calories.
You can pick from several different HIIT routines developed by experts and fitness trainers. Start at the beginner level and build up your stamina.
Here’s a sample HIIT fat loss workout to try out:

  • Do a 10-minute warm-up.
  • For 30 seconds do as many reps as possible of squats. (or push-ups, kettlebell swings, or single-arm rows).
  • Rest for 30 seconds and do a different exercise for the next 30 seconds.
  • Continue this way for 10 rounds.

You may choose any of your favorite exercises, as long as you make sure they work different parts of your body. This will help one set of muscles recover while you exercise others.
Another routine devised by Jillians Michaels is the 7-minute HIIT workout.
This involves 20 seconds of intense activity and 10 seconds rest alternating for total of 7 minutes. Yes, it sounds easy… but by the time you are in the seventh minute you’ll be ready to drop!
HIIT is the ultimate fat loss workout, simply melting fat off your body.

Other Fat Loss Workouts

how to lose belly fat
Next, let’s take a look at other fat loss workouts that build core strength and burn calories throughout the day.

1. Fat Loss Workouts with Burpees

It’s the ultimate core strengthening and fat burning exercise and works almost all the major muscle groups from chest to lats, shoulders to quads and triceps.
It involves explosive plyometric movements that get your heart pumping harder. Key to fat loss workouts is to get your heart rate up, and this works well at it.

How to do a burpee effectively?

  • Stand with feet shoulder-distance apart.
  • Go down in a low squat.
  • Place your hands in front of you just a little inside of your feet.
  • With weight on your hands kick your feet back so you are in a low plank position.
  • Now push your body up to a high plank position or do a push up.
  • Jump back into a crouch like a frog with your hands in front of you, returning to the starting position.
  • Now stand tall with your hands above you jump explosively into the air.

You can do 3 sets of 20 reps each.
A person weighing 155 pounds doing 20 burpees a minute can burn 12.5 calories. In 20 minutes, you can lose 250 calories.
You can make this workout harder with this variation:

Medicine Ball Burpees

To make burpees more intense, add a medicine ball. It boosts your metabolism and helps you get sculpted abs faster.

  • Hold a medicine ball while you stand with feet shoulder-distance apart.
  • Extend it up towards the ceiling, then slam it as hard as possible on the ground.
  • As you hinge over the ball, bend your knees.
  • Jump back into a high plank position. Ensure your body is in a straight line.
  • Now jump back with your feet just outside your hands into a squatting position.
  • Pick the medicine ball back and press it overhead while extending your body and standing tall.

You can do 3 sets of 20 reps each.
There are even more variations to the basic burpees which you can try out over time, gradually adding to the intensity as you become comfortable with the basic version.
Make a slow transition, as correct form is more important than adding to the intensity.
Doing it the right way will prevent injuries and burn the most calories. This holds true for all fat loss workouts.

2. Mountain Climbers

Make this workout a key part of your weight loss plan and watch the rolls of fat just melt off your stomach area.
Here’s how to do mountain climbers:

  • With your wrists directly under your shoulders move into a high plank position.
  • Pull your stomach in and squeeze your butt.
  • Now move your right knee towards your chest and then bring it back to the plank position.
  • Do the same with your left knee. Drive it to your chest and then bring it back to plank.
  • That is one mountain climber.
  • Continue by alternating the legs.

To make it a little more difficult, you can include this variation:

  • Drive your knee forwards toward your chest with a jump.
  • And then jump back into a plank position.
  • Do the same with the other leg.
  • Continue this fat loss workout by alternating the legs.

You can do 3 sets of 20 reps each.
Ball Crunch exercise

3. Fat Loss Workouts with Medicine Ball Slams – Two Types

A. Side-to-Side Medicine Ball Slams

Medicine ball slams are high energy exercises that target most major muscle groups.
In the side-to-side medicine ball slam, the obliques, hamstrings, quads, biceps and shoulder muscles are involved. But as you keep doing it for a longer time, almost every muscle in the body is recruited to compensate for other fatigued muscles.
This is a total fat busting exercise routine and can be considered more of an oblique abs workout, unlike the overhead medicine ball slam.
How to do a side-to-side medicine ball slam:

  • Take the regular feet at shoulder-width apart stance.
  • Hold the medicine ball to one side of your body.
  • Rotate your body and slam the ball a few inches away from your feet.
  • Go into the split squat while pivoting your feet to catch the ball on one bounce.
  • Do it on alternate sides.
  • Tighten your core as you bring the ball down from overhead for the bounce.

You can do 3 sets of 20 reps each.

B. Overhead Medicine Ball Slams

In the overhead slam you bring the ball from above your head to bounce in front of you. You’re working against gravity and it strengthens your core.
Use a heavy medicine ball for the highest benefit.
How to do overhead medicine ball slams:

  • Pick up a medicine ball and stand tall with your feet hip-width apart.
  • Hold the medicine ball high above your head with your body fully extended.
  • Now slam the ball downward while you hinge over the ball as you bend your knees.
  • Squat to pick the ball up and stand up.
  • Repeat.

You can do 3 sets of 20 reps each.

4. Fat Loss Workout with Russian Twists

This is highly effective core exercise that strengthens the oblique abdominal muscles. You need a medicine ball or a dumbbell to perform this exercise.
How to do the Russian Twist:

  • Sit with your spine straight on the floor with your knees bent.
  • Lift your feet off the ground.
  • While holding a medicine ball or dumbbell at chest height slightly lean back with your spine straight. Your body should be at 45 degree to your thighs.
  • Now turn your upper body to the right, squeeze your oblique muscles on the right side
  • Then turn to your left and squeeze the oblique muscles on left side. Move with your upper body not your arms.

You can do 3 sets of 20 reps each.

5. Fat Loss Workouts with Jogging/ Running/ Walking

A. Jogging Up an Incline:

If you live in a naturally hilly area, try jogging up and down inclines. The ideal slope is tall enough for a 5-10-minute jog.
If you don’t have access to an outdoor area, you can run on a treadmill set to a slight incline for 5-10 minutes. Then walk normally for 5-10 minutes.
Alternate this for a total of 30-45 minutes of jogging up an incline in a workout.
This routine will get your heart pumping and boost 50% more calories. That’s a simple and effective way to burn off more fat.

B. Jogging/Running on Flat Surfaces

Running up an incline can be hard on the joints. Regular jogging and running on a flat surface is easier and just as effective.
Jogging at between 4-6 mph or running faster than 6 mph are part of excellent fat loss workouts.
A person who weighs 150 pounds will burn off

  • 280 calories with just 30 minutes of jogging, or
  • 350+ calories with 30 minutes of running.

These fat loss workouts burn harmful visceral fat which wraps around internal organs and is linked to several harmful health conditions like diabetes and heart disease.
Walking, jogging and running can be easily included in your daily routine.

  • Wake up half hour early for a morning run around your block.
  • Wear a good pair of running shoes and don’t pound too hard on the pavements.
  • Run with a light step and use the correct technique to prevent injuries.

Rowing machine for fat loss

6. Fat Loss Workouts with Rowing or Cycling Machines

A. Rowing

Fat loss workouts using rowing machines are ideal when you don’t have access to water recreational facilities.
You can get your heart rate up with some gut-busting rowing in the gym.
The rowing machine helps burn fat and works your legs, arms, shoulders, core and back muscles. It’s an underrated yet effective workout that most bodybuilders overlook in the gym.
If you have access to a water body, try rowing with friends. It can be a fun outing while giving your muscles a workout.

How to Do Fat Loss Workouts with Rowing Machine:

You can try this 4-minute circuit on the rowing machine.

  • Row for 20 seconds and stop for 10 seconds,
  • row a little faster for the next 20 seconds and again rest for 10 seconds.
  • Now row faster than the previous time and again rest for 10 seconds.
  • Repeat this circuit rowing for 4 minutes trying to beat your own rowing distance in from the previous 20 seconds.
  • Once you are done with this 4-minute circuit rowing, row a fast 500 meters without breaks.
  • Note your time.
  • Try to beat this number in your next rowing session.

B. Cycling:

Cycling improves fitness and helps you lose weight. Use your gym’s stationary bike if you don’t like cycling outdoors.
A 155-pound person can burn 260 calories in half hour of cycling a stationary bike at a moderate pace.
Those who cycle have better health indicators like

  • better fitness,
  • increased levels of insulin sensitivity and
  • lower heart disease risk.
  • smaller risk of cancer and death.

It is a low impact exercise that’s gentle on the knees and suitable for all age groups and fitness levels.
You could try out the fat loss workouts on your stationary bike in the same way as with the rowing machine.
With each session try to increase your speed or increase the difficulty or the incline. Improve your numbers with each workout.

7. Fat Loss Workouts with Strength Training

Most folks don’t challenge themselves enough when it comes to strength training. They stick to moderate weights and don’t push their bodies to try any harder.
Fat loss workouts for strength training

  • should target multiple-muscle groups,
  • should be done in correct form and
  • use progressively heavier weights.

Don’t be afraid of heavier weights. Just increase the weights in a gradual and sustained manner under the supervision of a trainer.
Maintain correct form all the time. Use the correct muscle groups. Lifting heavy weights help burn fat long after you leave the gym.
Weight training is a popular choice in fat loss workouts.
A 70-kg person will burn approximately 112 calories in 30 minutes of weight training. But more importantly it helps by making you stronger and promotes muscle growth. This automatically increases your resting BMR.
A person with more muscle mass has a higher resting BMR than those with less. That means even while doing nothing, you will still  burn more calories every day than those with less muscle.
While aerobic exercises help burn more calories during workouts strength training, fat loss workouts help burn more calories for many hours after the training workout.

  • Alternate between upper, lower and abs in the gym.
  • Aim for at least 5 sessions of 45 minutes of strength training a week.
  • Do 3 sets of each weight training exercise with 10 reps for medium weights and adequate rests periods in between.

It is important to rest to help the muscles recover and for correct form. Rests should be 30 seconds and slightly more if you are lifting heavy weights.
Walking - and how to lose stomach fat

8. Fat Loss Workouts with Walking

Many people think walking is useless as a part of fat loss workouts.
Well, that’s not true.

  • 45-60 minutes of brisk walking in the open not only enhances your mood, it also burns off calories.
  • You can’t hurt yourself while walking. Injuries due to overtraining in the gym is a real danger. Walking is one of the best ways to bust the belly fat without damaging any part of the body.
  • Walk with an easy gait wearing good pair of shoes.
  • Walking is relaxing and stress-busting too. Stress leads to production of cortisol, a hormone which contributes to storing belly fat.
  • Older folks and those with injuries can also walk as it is the least stressful of exercises in every sense.

So, once a week, go for a long and brisk walk instead of working out in the gym.
Rapid walking for one hour daily will burn one pound of fat in a week. Think about it. That’s quite a great result for a such simple exercise.
A 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).
Twenty obese women were studied over a 12-week period. They walked for 50-70 minutes, 3 times per week. On average these women lost 1.5% body fat and around 1 inch of fat from around their waist.
Walking can be done anywhere and doesn’t need any special equipment. You could also do intense bursts of fast walking followed by a relaxed pace, and do this for 2 minutes every 10 minutes for better results.

9. Fat Loss Workouts with Yoga

Many people don’t really understand how or why yoga is so popular  as part of fat loss workouts.
Yoga uses breathing control and body weight to

  • improve endurance,
  • build muscle and
  • boost your metabolism.

Join a beginner level yoga class. Stick with it for a month or two.
You may not even notice any change in the beginning. But soon, the way you walk, your agility and your range of movements will ratchet up.
You will be walking faster. You can reach up higher, and bend without any aches or pains as your flexibility improves.
With the daily stretching and gradual loosening of even the tightest of your muscles you will find that you are more active. Being active the whole day burns more calories than any one hour or half hour gym session.
It also improves your mental health tremendously as the controlled breathing you practice in yoga classes helps calm your mind.
Yoga is not just a form of exercise it is also a way of life.

  • Yoga teaches you mindfulness and self-control.
  • It can help with resisting unhealthy food or stop you from overeating.
  • It also helps you recognize your body’s hunger signals and practice mindful eating.

You can do yoga exercises anywhere – if you have a clean and well-ventilated room and a mat.
If you can’t join a class there are plenty of tutorials online and classes you can download or follow along with experts.

10. Fat Loss Workouts with Swimming

Those with injuries or joint problems can choose swimming as an alternative to other intensive forms of fat loss workouts.
Once you learn to swim – it is fun and great way to stay in shape.
Swimming helps tone the entire body and is easy to stay in shape with this fun activity. Just half hour of swimming can help burn off 230 calories in a 70 kg person. Like yoga, swimming also calms your mind.
Do a combination of freestyle, breaststroke, backstroke and butterfly stroke swimming workouts for a complete body workout. Forty-five minute to one hour of continuous swimming burns nearly 700 calories.
You can do HIIT swim or ladder swim workouts to increase the calories you’ll burn.
how to lose belly fat

11. Fat Loss Workouts with Pilates

One more relaxing and simple way to lose fat is through Pilates.
A 140-pound individual can burn 100 calories in a beginner’s Pilates class in half hour. It is also an enjoyable way to lose weight.
When you have fun doing something, you are likely to stick with it for a longer time.
Pilates wins hands down over most other fat loss workouts. If you don’t enjoy jogging, running or cycling, maybe Pilates will appeal to you.

  • People who do this consistently and for at least 3 months have seen a significant reduction in waist size, stomach size and hip size.
  • There are other benefits like reduced back pain and better core strength.
  • Pilates contributes to your endurance, balance, strength, flexibility and overall fitness.
  • You can do this at home or at gyms with special Pilates classes.
  • Combine Pilates with other forms of fat loss workouts like weight training or cardio training to get maximum benefits.

Factors That Affect Weight Loss

If you are wondering how much you can expect to lose doing these weight loss workouts, you have to remember that several things can affect this.
1. Starting weight – Those who weigh more shed more weight initially compared to those who weigh less.
2. Age – Those who are older tend to lose weight more slowly than the younger folks. Older people carry more fat than muscle and this means their resting metabolic rate is lower compared to younger person who has more muscle.
3. Gender – Women have more fat as compared to men. So they tend to lose weight more slowly than men.
4. Calories consumed – Those who eat fewer calories than what their body needs for energy will lose weight faster.
5. Sleep/Rest – An often-ignored aspect of weight loss is sleep. Sleeping for 8 hours a day is the best way to regulate hormones, reduce stress and to keep you healthy. It also keeps your cravings for unhealthy food under control.
6. Health Conditions – Those with thyroid problems, depression and certain genetic conditions may be unable to lose weight at the same rate as their normal counterparts. Treat your health issues. If not, understand that you will have to work harder to lose weight. Also, your rate of fat loss will be slower.

How Much Weight Can I Lose Safely?

How to lose lower belly fat
It is safest to lose about 2 pounds or maximum 3 pounds per week. More than that is not recommended.
If you lose weight too fast you might have to face other issues like fatigue, lethargy, headache, constipation, irritability, irregular periods, dehydration, gallstones and more.
Your immunity might be affected if you are not eating adequately or a proper healthy diet. There is also real danger of regaining the lost weight when you lose too quickly.

Dealing with Weight Loss Plateaus

Don’t feel disheartened if your weight loss tapers off after steady decline initially. This is natural.
It means you have to rework your diet and exercise regime to kickstart the weight loss process again. Increase the intensity of fat loss workouts or decrease the calorie intake.
Add variations to your exercise by choosing a different activity. Adjust proteins vs fats vs carbs ratio in your daily intake to factor in the new reality of your new weight.

Variety Is Key to Keeping Boredom Away

It is important to choose a variety of different ways to keep active.
Doing the same exercise everyday might lead to stress injuries as the same bones/joints and muscles are being worked on every day leading to stress fractures or joint pains.
Choose workouts that target different parts of the body. Choose activities that you enjoy doing as you will then stick to them for the long-term.

Pick Fat Loss Workouts That Maintain Muscle Mass

When on a weight loss journey most folks concentrate on eating less, exercising more and eating right but the important aspect of building or maintaining muscle mass is often overlooked.
It is important to maintain muscle even as you lose weight.
Muscles keep you strong, toned and in burning 3 times more calories than fat. So, when planning on your fat loss workouts make sure you include strength training exercises and eat right.
When you start exercising more and eating less the body quickly adapts to it and goes into a lower basal metabolic rate. This is undesirable and counterproductive. You need a high base metabolic rate to keep burning away those calories through the day and that is only possible when you have muscles.
The goal with your fat loss workouts to lose weight should be to lose fat, maintain muscle mass and slowly change your physique to be stronger and toned. With the new body should come increased fitness and strength.

Eating Right

1200 Calorie Diet - Sunday
Increase your protein intake. Protein keeps you satisfied, is tasty, helps build muscle and needs more calories to digest.
Eat 20-30% of your calories in the form of fat. This is a rich source of energy and keeps you from feeling hungry on a low-calorie diet.
Fill the rest of your calorie intake in the form of carbs and fresh produce. It is okay to eat up to 10% of your daily calorie intake in the form treats or desserts.Don’t exceed this limit though.
So, in a 1500 calorie diet you can have 150 calorie treats if you so desire per day. It is optional. This is to keep you from feeling deprived and developing a raging craving which sabotages all your efforts in a few hours/days of binge eating.
Our bodies are not machines. They are complex organisms.
There are hundreds of factors that influence how each of our bodies react to different fat loss workouts, diet and calorie deficit.
Tailoring the above to your body should help broadly in helping you reach your fat loss goals. But you will need to adjust and learn from the signals your body gives you.
A little flexibility goes a long way in achieving your fat loss workouts goals. That, and following a system like the ‘14 Day Rapid Fat Loss Plan‘ (learn more about it here: click)
14 Day Rapid Fat Loss

Mediterranean Diet – The Heart Healthy Way To Rapid Fat Loss

Mediterranean diet plan

How To Model Your Diet On The Healthiest People – And Enjoy Stress-Free Weight Loss With The Mediterranean Diet Plan

The Mediterranean diet is an eating plan based on Mediterranean cuisine, especially olive oil and a glass of red wine, and that’s good to lose weight quickly while being heart healthy in the bargain.
The Mediterranean diet includes fruits and vegetables, fish and grains, blending together the goodness of healthy eating with tastes and aromas of traditional Mediterranean cooking.

What Makes a Mediterranean Diet Appealing?

Interest in following a Mediterranean diet began as early as 1960, when cardiologists first noticed that fewer people in the Mediterranean region suffered heart attacks.
On further evaluation of Greek and Italian populations, a link was established between coronary artery disease and the kind of diet Mediterranean people followed.
Today, a Mediterranean diet is considered among the healthiest eating plans and comes highly recommended for those who wish to enjoy better health and avoid chronic diseases such as cancer, Parkinson’s and Alzheimer’s disease.
Also, the Mediterranean diet helps with weight loss and can prevent type 2 diabetes while extending lifespan.
14 Day Rapid Fat Loss Plan

So What Exactly Is a Mediterranean Diet?

The Mediterranean diet is modelled on the traditional cuisine of nations along the Mediterranean sea, and consists largely of eating whole grains, fruits and vegetables, nuts and seeds, beans, and olive oil.
If someone tells you they follow a Mediterranean diet, you can imagine them eating

  • healthy fats along with veggies, fruits and whole grain every day
  • poultry, fish, eggs and beans at least once a week
    some dairy products, but avoiding red meat entirely (or limiting it)

If you truly get into the spirit of things, a Mediterranean diet might also mean having your meals along with friends and family, combining the diet with moderate physical exercise, and relishing the occasional glass of red wine!

It’s Mostly Plant Based Food

The big differentiator of a Mediterranean diet from any other is the focus on consuming vegetables and fruits, herbs and nuts, whole grain and beans.
Essentially, the diet is plant based. While it does permit eating some eggs, dairy products and poultry, the emphasis is on meeting most of your daily dietary needs through plant-based produce.

It’s Also About Healthy Fats

Another unique element of a Mediterranean diet is that you’ll eat healthy fats rather than saturated or trans fats that lead to heart disease.
Your diet will have no butter, only healthy olive oil. This is rich in monounsaturated fat with a lesser cholesterol content and LDL (or ‘bad cholesterol’).
Nuts and seeds that are allowed in a Mediterranean eating plan also contain healthy monounsaturated fat.
Fatty fish such as

  • fresh lake trout,
  • herring,
  • salmon,
  • mackerel and
  • sardines

have a high content of omega-3 fatty acids.
These are polyunsaturated fats which have several health advantages like lowering inflammation, improving joint function, boosting immunity and facilitating several cellular metabolic activities.
The benefit comes in the form of a lower risk of heart failure or stroke.
Coupled with low salt use, little or no red meat and a glass of red wine every day, this healthy, nutritious method of eating is also extremely effective at extending lifespan and enhancing quality of life.

How Do I Start this diet?

Mediterranean diet meal plan
There are many ways to plan meals and go on this healthy diet. Broadly speaking, you should:

  • eat specific types of food
  • take others only in moderate quantities, and
  • eat red meat rarely

Here are a few tips to begin eating healthy…

  • Include more vegetables and fruits in your meals. 7 to 10 servings every day is a good start.
  • Prefer whole grains over processed food. Whole grain bread, pasta and cereal is readily available. Try other grains like farro or quinoa.
  • Stick with healthy fats. Olive oil is essential. Use it instead of margarine, butter or any other cooking oil.
  • Eat fish twice or thrice in a week. Grilling it is better than frying. Tuna, salmon, trout and mackerel are excellent picks.
  • Enjoy dairy produce. Low-fat yoghurt, some kinds of cheese and skim milk are allowed in a Mediterranean diet.

Which food is eaten sparingly in the Mediterranean diet?

  • Cut down on red meat. Instead of meat, eat poultry or fish. If you must eat red meat, keep portions small.
  • Avoid eating processed foods, sugar-rich items or refined oils as far as possible.
  • Red wine is allowed in this diet plan, but you should limit it to one small glass every day. If you’d rather do without it, that’s fine too.

What is a Food List for this Diet?

Mediterranean pyramid - diet plan

  • Vegetables: Cucumber, carrots, cauliflower, broccoli, tomatoes, kale, onions
  • Fruits: Banana, orange, apple, grapes, peaches, berries, pears, plums, figs
  • Nuts and seeds: Walnuts, hazelnut, cashew nut, almonds, macadamia nuts
  • Beans and other legumes like lentils, pulses or chickpeas
  • Whole grains: Oats, rye, barley, brown rice, whole wheat
  • Fish and seafood: Salmon, sardines, tuna, mackerel, trout, mussels
  • Poultry: Chicken, turkey, duck
  • Eggs
  • Dairy: Cheese, yoghurt, skim milk
  • Healthy fats: Olives, olive oil, avocado oil
  • Drinks: red wine (1 glass a day), coffee, tea, water

Can a Mediterranean Diet Prevent Alzheimer’s Disease?

A few studies involving people who follow a Mediterranean diet suggest that they are less likely to have Alzheimer’s than others who don’t.
It’s of special interest that a Mediterranean diet slows down cognitive decline in elderly people, counteracts the effects of ageing on memory, and prevents mild cognitive impairment (MCI) progressing into Alzheimer’s disease.

What confers this benefit?
It’s not yet clear. Maybe better blood sugar and cholesterol levels are to thank for this effect. Or maybe brain tissue is better preserved when you follow a Mediterranean diet.
But regardless of the reason, there seems to be an advantage in the Mediterranean diet to lowering risk of heart disease as well as dementia and Alzheimer’s disease.


  • nutritionally balanced
  • diverse flavors and tastes
  • health benefits


  • takes some effort to prepare meals
  • moderately expensive


  • #1 in Best Diets (All Categories)
  • #1 in Best Plant Diets
  • #2 in Heart-Healthy Diets
  • #3 in Best Fat Loss Diets

Mediterranean Diet Meal Plans

On a heart healthy diet
Drawing up Mediterranean diet meal plans in advance can be helpful in sticking with your diet and in shopping for groceries.


You can rotate between ideas like

  • Yoghurt with fruits (apple, strawberries, banana), and oats
  • Egg omelette with onions and tomatoes, and a fruit (peach, orange)
  • Vegetables stir-fried lightly in olive oil with spices
    Oatmeal with raisins, nuts and fruit


You can plan a meal around

  • Whole-grain bread vegetable sandwich
  • Greek yoghurt with a serving of nuts and fruit
  • Mediterranean pizza made of whole wheat bread, olives and vegetables


You could choose between

  • Tuna salad with an olive oil dressing, and fruit salad for dessert
  • Tossed salad of olives, cheese, tomato, carrot, cucumber and spring onions
  • Lasagne
  • Broiled fish with baked vegetables and brown rice
  • Grilled chicken or turkey with a vegetable and slice of fruit
  • Grilled lamb with baked potato

There’s no limit to how many different meals you can whip up with Mediterranean diet recipes. You’ll enjoy tasty, nutritious and versatile dishes that still help you lose weight and stay healthy.


If you’d like a little bite to eat in between meals, pick up

  • a slice of fruit
  • some baby carrots
  • a handful of nuts
  • a little cup of Greek yoghurt

The nice thing about a Mediterranean diet is that you can even eat out without breaking it.
Simply order fish or seafood as your main course, and request to have it cooked in olive oil. Avoid butter and insist upon whole-grain bread or pasta.

How Much Can You Eat?

Mediterranean food and diet - No limits
This diet is more of a pattern of eating than a rigidly structured dietary plan. So you are free to decide how many calories to consume.
Clearly, to lose weight you’ll have to eat fewer calories than you burn off in exercise and activity. But within that limit, you’re free to choose how much of each kind of food to eat.
Just as long as you stick to eating fruits, vegetables, nuts, whole grains and olive oil, and make sure you eat moderate quantities, you’ll enjoy all the advantages of the Mediterranean diet.

What Does This Diet Cost?

A lot depends upon what you plan to eat, how elaborate your Mediterranean diet meal plans are, and if the ingredients are readily available in your area.
Olive oil, nuts, fresh produce and fish can be expensive in some places. And most of the suggested types of food are only optional. So if you don’t want to drink red wine or eat avocados, you can pick less expensive alternatives.

Can I Lose Weight on Mediterranean Diet?

Yes, this diet can help you lose weight. Even though it may seem unlikely that a fat loaded meal plan (with cheese, olive oil and avocados) might actually add a few pounds, research has proven otherwise!
A lot does depend upon your ‘calorie deficit’. While you stick with the kind of foods allowed under the Mediterranean diet, if you consume fewer calories or burn them off through exercise, you will lose weight.
More importantly, you’ll do it in a healthy and sustained way that simultaneously reduces your risk of heart and brain disease.
An analysis published in the 2019 issue of ‘The Lancet‘ followed up over 5,800 adults over 5 years and found significant reduction in waistlines in the group following a Mediterranean diet.
A meta-analysis of 21 published papers, reported in Obesity Reviews, however is still undecided on whether this eating plan reduces weight or lowers your chance of becoming obese.

Is Keto or Mediterranean diet better?

Strictly from the perspective of what you can eat while on the diet, a keto diet has a higher fat content. However, both diets emphasize eating healthy fats.
A major difference between them is that a keto diet is a rigid plan that restricts your food intake and involves counting calories and measuring progress. A Mediterranean diet, on the other hand, is a general advisory on eating.
This explains why the Mediterranean diet is often considered one of the best ways to eat healthy… and the keto diet is usually voted among the worst!
The first is about eating plant-based food, fresh produce and lean protein. The keto diet overstuffs you with high-fat food, which forces your body to burn it as an energy source – with metabolic shifts that aren’t always pleasant.
So a keto diet is harder to stick with, tougher to handle, and a more unpleasant way to lose weight – one that most dieters are glad to give up after they hit a target weight. The Mediterranean diet, with fewer rules, is more fun – and still just as effective.

The Mediterranean Diet FAQ

Most Frequently Asked Questions About A Popular Weight Loss System

Meditrainian recipes FAQ

1. What Foods Are Not Allowed on the Mediterranean Diet?

Because this is not a conventional diet but more of a set of guidelines that recommend particular types of food, there are no absolute exclusions.
Still, those who go on a Mediterranean diet often avoid these foods:

  • white bread, regular pasta, pizza
  • refined flour and grains
  • refined oils such as groundnut oil, soybean oil, coconut oil, or canola oil
  • processed snacks like sugar-loaded pastries, candy and soda
  • red meat, hot dogs, steak and similar meats
  • any type of packaged or processed food

2. Can You Eat Rice on the Mediterranean Diet?

Some get even more specific, asking: “Can I eat brown rice on Mediterranean diet?”
Yes, you can eat brown rice.
The guiding principle with the Mediterranean style of eating is to include more whole grains and avoid refined grains, flour or processed foods.
So whole grains like brown rice, millet, couscous, quinoa, barley and farro are allowed, but not white bread and pasta.

3. Can You Eat Bananas on Mediterranean Diet?

The diet which emphasizes intake of whole grains, vegetables and unprocessed foods also makes fruits a cornerstone of your daily caloric needs.
Fresh fruits like bananas are allowed, as are others like apples, pears, peaches, grapes, berries, figs and various types of melons.
Bananas make ideal add-ons for a breakfast of cereal or oatmeal, and a good snack in between meals whenever you feel hungry.

4. Is Oatmeal OK on Mediterranean Diet?

As a whole grain that’s also filling, healthy and has a low glycemic index, oatmeal is a great inclusion on any Mediterranean meal plan.
You can eat it for breakfast along with fruits (apple, banana, berries, or figs) or nuts (almond, cashews, or hazelnut). Adding honey to taste makes this a delicious snack or meal.

5. Can You Eat Eggs on This Diet?

Are eggs okay on a Mediterranean diet? It’s a logical question to ask about a diet that lowers stroke and heart attack risk by 30%, according to a study in the New England Journal of Medicine.
The answer is: Yes, but only with egg whites.
How many eggs can you eat on the Mediterranean diet?
There’s no limit on how many egg whites you can eat while on this diet.
However, depending upon your blood cholesterol levels, you may be well advised to restrict yourself to a maximum of 4 yolks in a week.

6. Is Peanut Butter OK on Mediterranean Diet?

A Mediterranean food guide that details the food pyramid permitted to dieters on this plan recommends no more than 1 tablespoon of peanut butter twice a day.
This guideline applies to other nuts and seeds, including sesame and sunflower seeds, walnuts, pecans or almonds.
The higher unsaturated fat content in these foods may help increase HDL (‘good’ cholesterol) levels in blood that protects against heart disease.

7. What Kind of Cheese Is Allowed on the Mediterranean Diet?

Traditional meals in populations that live around the Mediterranean sea include moderate amounts of cheese and yoghurt.
These are typically low or non-fat dairy produce that have few adverse effects even if you occasional over-indulge.
Dairy products that make up a Mediterranean diet include Parmigiano, ricotta, brie, corvo, feta and haloumi as well as Greek yoghurt.
Mediterranean diet recipe

8. Is Coffee OK on Mediterranean diet?

Yes, coffee is okay while you’re on this diet – as long as you drink it in moderation, and without added sugar!
And while black or green tea is fine, too, as is a glass of red wine daily, the drink of choice for any diet is… water.
Avoid sweetened fruit juices and beverages, though.

9. Can You Eat Potatoes on Mediterranean Diet? Are Sweet Potatoes on the Meal Plan?

Potatoes often get a bad rap on diet sites, being broadly tainted as “bad carbs”. That’s no always true… as folks who live in the Mediterranean know!
So yes, you can eat potatoes while you’re on this diet… both sweet potatoes and the white kind.
They not only provide calories for metabolic activities, but also serve as a source for vitamins (B6 and C), minerals (potassium) and fiber.
But remember that they are carb rich, and over-indulging in potatoes can interfere with your weight loss plans!

10. Is Mayonnaise OK on Mediterranean Diet?

Sorry, but no. Mayonnaise isn’t on the list of foods you can eat on a Mediterranean program – so consider replacing it with a low fat sauce instead.
While some dairy is permitted, you can’t expect to load snacks with processed cheese or eat a tub of high fat yoghurt or ice cream and expect to lose weight or beat diabetes or enjoy heart health benefits!
Some dairy? Yes. A lot of mayo? No.

11. Is Bacon Allowed?

Well, yes… and no.
Avoid red meat while you’re on this diet. If you must eat red meat, keep it in moderation.
You can enjoy a small fatty cut of bacon to flavor your soups or stews, or add it to beans and stir-fried vegetable without losing the several benefits of a Mediterranean eating plan.
But you’re better off with lean meats or poultry instead.

12. Can You Eat Chocolate on the Mediterranean diet?

Yes, dark chocolate is okay to eat on your diet.
Once again, it’s all about moderation. An occasional indulgence is fine. Gorging yourself on candy every day and expecting to drop weight or enjoy better health is unrealistic.
Dark chocolate has several benefits as it is rich in anti-oxidants and increases longevity while protecting against heart disease.

13. Is Honey OK on Mediterranean diet?

Residents in Mediterranean climes enjoy fresh fruit rather than artificially sweetened foods for dessert. So while they do have a sweet tooth, they rarely add sugar to meals.
Honey falls under the head of sugars and sweeteners. So if you plan to follow a diet that mimics what Mediterraneans eat, then no, honey is not ok. The same goes for white or brown sugar, corn syrup (which is also used in sodas and sweet drinks), or even raw sugar and molasses.

14. Can You Have Milk While On This Diet?

The traditional or conventional form of this eating pattern didn’t specifically mention milk or dairy products, although multiple servings of dairy are permitted under more modern versions of the Mediterranean diet.
One reason is that excluding dairy entirely from a diet makes it harder to follow. But if your goal is to mimic what’s eaten in the Mediterranean region, then avoid milk and consume dairy in the form of yoghurt and cheese alone.

15. What Sweets Can You Eat on Mediterranean Diet?

Several sweet desserts find a place on any Mediterranean diet plan or list of recipes for dieters following this system of healthy weight loss.
Among the favorite sweets that don’t violate the broad guidelines of this diet are:

  • Carrot Polenta cake
  • Hazelnut shortbread
  • Orange olive oil cake
  • Lemon cake (gluten free)
  • Honey yoghurt with berries
  • Fresh fruit and nuts with whipped yoghurt
  • Bruleed ricotta

16. Can You Eat Sourdough Bread on Mediterranean Diet?

Although bread was originally a staple in conventional diets in the region around the Mediterranean sea, that was often sourdough bread that was stone ground in places like Nicotera and Greek states like Crete and Corfu.
A recent study on the food pyramid of items included in modern Mediterranean diets included sourdough wholemeal bread among other foods like fruit, vegetables, pasta, beans and dairy that were permitted.
The yeasts that ferment sourdough bread have lower glycemic index, which is an added advantage to dieters.
Medittterranean diet plan

17. What Bread Can You Eat on Mediterranean Diet? Is Pita Bread Part of the Diet?

Bread that’s made from whole grains or sourdough bread that’s stone ground are the best choices. This bread has a higher content of minerals and protein, which makes them healthier choices than white bread.
You can eat pita bread or whole grain bread dipped in olive oil  with hummus. It is filling, delicious and nutritious.

18. What Fruits Are Allowed on Mediterranean Diet?

Unique weather conditions in the Mediterranean region make it ideal to grow some kinds of fruits. Naturally, those made it into the region’s diet.
Most Mediterranean diet plans list the following fruits:

  • apricots
  • pears
  • cherries
  • apples
  • bananas
  • avocados
  • figs and dates
  • grapes
  • olives
  • grapefruit and oranges
  • melons
  • berries like strawberry
  • tomatoes
  • peaches
  • pomegranate

19. Is Popcorn OK on the Diet?

It might appear at first glance that popcorn shouldn’t be on any diet as it is buttery and often salted.
But as long as you stick with whole grain popcorn and replace butter with a little olive oil for an interesting flavor, there’s no reason why it shouldn’t be on your list of healthy snacks.
Include other whole grain foods like pasta and bread to round off your meal plan.

20. Is Cottage Cheese OK on Mediterranean Diet? Can You Eat Cheese?

Cottage cheese made from skim milk (1% or fat-free milk) is okay to include in your meal plans. Try and restrict dairy to three servings every week, and supplement it with Greek yoghurt, egg whites and skim milk.

21. Can You Eat Pizza on the Mediterranean Diet?

Pizza is Italian. Italy is a Meditteranean nation. So is pizza okay to eat while you’re on this diet?
Umm… no. A version of the Mediterranean diet that’s heavy on pizza, pasta and meat sounds appealing – but it isn’t the kind of food that kept peasants healthy and fit into old age.
The basis of our modern diet is rooted in the past, and poor villagers couldn’t afford many additives and extras that make our cuisine so unhealthy and fattening. A return to these roots is what can make us healthier – so say ‘No’ to pizza.

22. Can You Drink Alcohol on this Diet?

Drinking alcohol may well be a part of the region’s lifestyle, but it is moderate in quantity and well spaced out over the week.
A small glass of red wine every day with an overall low intake of spirits complements the near-natural food that’s included in most recipes and meal lists for dieters following this plan.
Also, avoid binge drinking and beer that’s carb loaded while you’re on this diet.

23. Is Wine Part of the Mediterranean Diet?

Red wine, drunk in moderation, is okay.
Some research proves that alcohol intake may protect against heart disease. But there’s also some risk from regular alcohol consumption.
If you already drink wine, and feel the need to continue, then limit yourself to one small glass every day while on the Mediterranean diet.
If you don’t drink, there’s no reason to begin just because you’re on this diet!
14 Day Rapid Fat Loss Plan
For another comprehensive weight loss program that helps you lose fat rapidly and in a healthy way, see Shaun Hadsall’s popular “14 Day Rapid Fat Loss Plan” – and read our full review here.

Mediterranean Diet : VIDEO