How to Lose Weight and Lose Fat Fast

There’s nothing wrong with losing weight and fat fast, as long as you do it the right way. But, with all the different fad diets, reality shows, internet gimmicks and commercials telling you different ways how to lose weight and fat fast, which way is the right way, if any? Which approach to weight and fat loss do you trust? How many different approaches do you take to weight and fat loss before you end up back at square one or even heavier?

Doctors, dieticians and the best trainers say in the real world, without all the Technicolor glossy coating, you still can achieve outstanding results in losing weight and fat fast by doing it the right way. They suggest starting with the right mindset, asking questions, look for answers in valuable resources and setting realistic goals.
Let's take a look at what it takes to lose weight and fat fast by doing it the right way.

To Lose Weight and Fat Fast You Need 100% Commitment

70-80% of weight and fat loss will come from changing your diet into clean food habit. The other 30% will be the result from the exercise. In practice what you need to do, is to create caloric deficit. For example if your calorie deficit equals 500 calories per day, by eating fewer calories and increasing energy expenditure by physical activity you can safely expect 1-2 pounds of fat loss a week. If you want to accelerate this rate you need to increase exercise and decrease calories consumption without going below 1,050 to 1,200 and combining it with one hour of exercise a day.
Going below 1,050 to 1,200 calories is unsafe and also can sabotage your results by entering your body catabolic state. Catabolic state will drastically decrease your metabolic rate, and put you in danger of mood swings and cravings. With time your weight and fat loss can start to decent and hit a plateau. That’s where you need to start thinking of new strategies, like hiring a personal trainer or maybe joining a health club.

To Lose Weight and Fat Fast Keep Your Carbs and Protein in Check

Look at your consumption of carbs, not only sugar but also complex, starchy low GI carbs. Break down your meals and try to go for 5-6 meals a day. This will ensure your energy levels are kept throughout the day, so you don't have to look for quick energy fixes.
Protein distributed evenly throughout your eating plan will help maximize fat loss and restore your muscles, in turn increasing basic metabolic rate by forcing you to utilize more energy from fat stores just to maintain lean body.
Your diet for fast weight and fat loss should consist of protein from sources such as:

• Skin less poultry breast
• Egg whites
• Fish 95% lean meat
• Shellfish

Up your veggies intake, their content of fiber will keep your digestion healthy.
Your diet for fast weight and fat loss can be from veggie sources such as:

• Broccoli
• Cauliflower
• Green beans
• Sweet potatoes

These veggies are really low in calories but will help you to feel full longer.

Additional Ways to Lose Weight and Fat Fast

• Cut sodium intake, it contributes to water retention under your skin, and you would be surprised how much of it is hidden everywhere.
• Always read your food labels.
• Drink plenty of water. Sometimes we can think we are hungry which in fact a confusing aspect of thirst.
• Clear your house and cupboards of tempting foods.
• Always remind yourself of your goals, what are you doing this for, why is it important to you.
• Weighing yourself daily and keeping food diary will help you stay focused.

Exercise for Accelerated Weight and Fat Loss

Cardio burns a lot of calories. You should commit to an hour a day to cardio. Your cardio intensity will depend on your fitness level. You should aim to break a sweat after warm up and maintain it for the rest of the hour. Moderate intensity is good to start out at. In general your intensity is about 50-70% of your effort. In practice this means the effort you should generate is a bit more intense than your regular paced walk.
In time you may want to shuffle your cardio with High Intensity Interval Training (HIIT). HIIT is a form of cardio training which elevates your cardiovascular capacity to the maximum for short bursts of time. Adding HIIT into your workouts will help you to burn more calories in less time.
You need to realize the misconception that cardio is all it takes for successful weight and fat loss. You should also include some resistance training along with your cardio. Resistance training will not burn fat, as it relies on glucogene (sugar), but it will increase metabolic rate. Your body will burn calories while supplying energy to recover broken down muscle fibers. Include at least 2-3 resistant training sessions a week to maintain muscle tone. Focus on compound movements, which include big muscle groups and multi joints actions such as squats, chest presses, and lat pulldowns. Compound exercises will shock your body and get you the best response you can achieve.

Prioritize what’s Important to You

Life is hectic for most of us. Many of us don’t have time for a rigorous diet and training schedule. But we all can prioritize what’s important to us. Is watching TV after work really more important than taking time out for yourself by going to the gym and meeting like minded people? If you surround yourself with positivity, that soon will change your life and make your ‘Weight and Fat Loss Success Story' a reality.

Bottom Line on Losing Weight and Fat Fast the Right Way

There's no magical fixes on losing weight and fat. You need to commit to your plan, surround yourself with tools of inspiration, and set example for others. Never stop challenging yourself, and always keep in mind ‘Moment on your lips is a lifetime on your hips.’

About the Author Ina Gutowska

Ina Gutowska is a former dancer originally from Poland, who started to explore all different levels of Fitness knowledge while living for 5 years in London.  Ina Gutowska currently resides in Australia where she works as Personal Trainer, Motivational Speaker, Writer and a Fitness Model sharing her deep understanding of psychological barriers and negative body image, as well as biomechanics of the body, nutrition, and supplementation.