Quickest way to lose body fat at home

This can take many different forms.

The key is to find a plan you can follow and stick to it for the long term. You should always consult your physician or a registered dietician for a personalised diet plan. However, following basic guidelines like these can help you to stick to a healthy diet that will lead to fat loss. You should also consider all three macronutrients — carbohydrates, proteins, and fat. With protein, choose lean options over fatty meats, opt for fish a few meals per week, and focus on plant-based proteins when possible. Choose dietary fats from fatty fish, avocados, nuts, and seeds instead of deep-fried foods and animal-based fat sources.

Try cutting out added sugar found in sweetened beverages and desserts. Research shows that higher levels of protein during weight loss make it more likely to keep the weight off and help to target fat loss. Another helpful consideration when losing weight is fibre. Getting adequate soluble fibre from fruits, vegetables, and whole grains will help you feel more satisfied and improve your digestion. Research has shown links between soluble fibre and successful fat loss.

Choosing satisfying, whole foods and using supplements when you need them can be easy and sustainable to help you meet your fat loss goals. Think of muscle as active, calorie-burning tissue, while fat is hanging out there for storage purposes without burning as much energy.

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This is one of the reasons many people exercise — to optimise the ratio of muscle mass to fat mass, which burns more calories in the long term. We can boost this lean muscle mass through weightlifting, or anaerobic exercise. It trains your muscles to work harder and see optimal results. The other key part of exercise for losing fat is aerobic activity. In fact, both types of cardio, or aerobic exercise, have key benefits and should be incorporated into your weekly routine. This might be running, cycling, swimming, or using an elliptical machine at the gym.

Low-intensity steady state cardio is appropriate for almost all fitness levels. Read up a bit more on LISS with our article below.

HIIT is a newer approach to cardio that involves shorter, more intense bursts of exercise; think multiple sprints at short distances versus a slower jog for a longer distance. This type of activity challenges your body and often makes your heartrate elevate quickly, but for a much shorter period than LISS. Learn more about HIIT and fat loss below.

Belly visceral fat is the most dangerous fat to our health. Researchers have found that the most significant dietary culprit when it comes to belly fat is added sugar. Specifically, sugar-sweetened drinks juices, fancy coffee drinks, soda, etc. Overall, the best ways to lose body fat are to stick to the basics — a healthy diet and a consistent exercise routine. Body fat percentage is one way to measure the amount of fat mass vs lean mass and track your progress over time. The following percentage recommendations are based on the American Council on Exercise:.

From your belly

There are several ways to measure body fat. The most accurate can require extensive equipment — like underwater weighing and air displacement measurements. These are often reserved for research settings and can be extremely accurate.

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• Eat three square meals a day;

These things only add to caloric intake, and can even cause you to crave more unhealthy options. Stick to the plan and stay away from these types of food. Once you fuel your body with nutrient-dense food, you can workout. You might be inclined to believe that performing hours of cardio is the best way to go, but who has time for that?

Fortunately, HIIT workouts are just as, if not more effective, than steady-state cardio. While steady-state cardio like walking on the treadmill will burn calories, the HIIT method can burn hundreds of calories in a fraction of the time. On the other hand, one of the most beneficial form of exercise for fat burning is weight training! Working out with weights will not only help tone and maintain your muscle mass, but it will also increase the speed of your metabolism and burn fat!

20 Secrets to Strip Fat Everywhere

Try out some of our favorite weight training workouts, and start burning fat today! While it may feel counter-intuitive to decrease caloric intake slightly when trying to shed fat quickly, it is truly the fastest and safest way. Forcing your body into starvation mode will only hurt you and your weight loss goals. Only eating calories per day can cause you to lose muscle and water weight.

Make Time for Tea

Nourishing your body with the appropriate foods and number of calories will help you maintain muscle mass and lose actual body fat. Performing moderate exercise on top of a nutritious diet will optimize your time and your results. It requires effort over an extended period of time. A proper diet and exercise routine is the fastest way to lose body fat, but the longer you can adhere to your healthy lifestyle, the greater your results will be. It may take a few weeks to notice a difference in your body, but it will happen!

Some of her favorite hobbies include hiking, snowboarding, and hanging out at the beach, although weight lifting is her greatest passion. Erin believes that sustainability is the single most important factor to a successful fitness routine. Your email address will not be published. Friend's Email Address. Your Name. Your Email Address.

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