Avoid processed meats, meats high in fat, and full-fat dairy.
The glycemic index GI is a measure of a food's ability to elevate blood sugar. In general, the lower the number, the better the carb choice. The best carbohydrate choices —the ones that are low on the GI scale—include:. As with carbs, some people think that the way to lose weight is to cut out every scrap of fat in their diet.
But you need fats to give your body the nutrients it needs—and to make yourself feel full so you won't feel so hungry between meals. By now, you know how many calories you can consume every day and still lose weight. You know how those calories should be divided up between protein, carbs, and fats. And you have some ideas about where to find the best sources for all these macros.
What's next is putting together meals that give your body what it needs to enable you to get the best of both worlds—losing body fat without losing muscle mass. Here's a sample of a fat-burning diet that will help you lose weight faster. Note: This meal plan is just an example. To create a fat-burning diet that fits your situation, adjust the portion sizes based on your calculator values for daily calories and macros.
High-fiber carbs are a good choice because they can help you lose body fat while improving your digestion and cholesterol numbers. You can look for low-fat, low-sugar "dessert" type foods, including those that use stevia. And to keep a plan like this from becoming too bland, use seasonings. They add very few calories to your meal. The key here is to not go above your daily calorie allotment.
Having said that, it is common to "zigzag" calorie totals. If you have a daily calorie allotment of 2,, you can consume 1, one day, 2, the next, 1, the day after—as long as you're averaging 2, over the course of the week. As for cheat days or meals, I personally would rather have a healthy eating plan I can stick with than to go nuts one day a week and eat like a pig.
Not to mention that once you cheat it's hard to return to a strict diet the next day. You can find some delicious protein shake recipes at Bodybuilding. But don't forget that these are not magical drinks—they contain calories, too. Make sure you count your shakes as part of your daily calories and macro goals. One way you can lose weight fast is by keeping your metabolism high. You can keep it high by doing cardio, and by doing strength exercises that help you build more muscle mass.
Muscles consume a lot of energy, so you want to take steps to build more of them. The great news is that the more you increase your metabolism, the more fat your body will burn, not only when you exercise, but afterward, too! You burn body fat when you work out, and you keep on burning it at a higher rate than normal for hours afterward.
A mixture of both strength training and cardio can help with weight loss. Here's a list of the most common strength-building exercises, followed by a short explanation of how to approach cardio. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly!
How to lose body fat fast but safely
Avoid injury and keep your form in check with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Depending on your metabolism and how much body fat you want to lose, you can add cardio to your strength-training days, with weights first and cardio after. Cardio session should be minute long. Do cardio at least 3 times a week, more if you want to accelerate your ability to burn body fat. You can do cardio on non-training days whenever you have time, but it's best to do it in the morning on an empty stomach.
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If that's not possible, do it later after dinner. By doing cardio done in the morning before you eat or after you've lifted but before a big meal, you can more body fat and less carbs. Interval training is a high-intensity method of doing cardio that can allow you to do more in less time. Start by warming up at the cardio exercise of your choice by using a moderate pace for about 2 minutes. Then speed up to a high level for about 1 minute, back off to a slow pace for 1 minute, then repeat.
Allow a minute cool down by moving at a slow pace at the end of your cardio workout. Interval training take a lot of stamina. Work your way into it over time.
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Start with minutes and work your way up until you can handle longer sessions of minutes. Jim Brewster - Jim is an expert trainer with years of valuable knowledge! View all articles by this author. Breakfast Note: Breakfast is a critical meal if you want to burn more body fat, so do. Oatmeal flavored with cinnamon.
Mid-Morning Snack. Brown Rice. Vegetables mixed. Mid-Afternoon Snack. Protein Shake.
How to diet to single digit body fat percentages
Steak lean. When you take in fewer calories than you expend, during exercise and rest, your body burns these fat reserves. Be sensible, however—if you eat too few calories or cut out all carbohydrates, the weight you lose will likely be fluids and muscle, not fat. In this case the scale will go down, but your body fat percentage will go up, rendering you less healthy.
About adult BMI. Centers for Disease Control and Prevention website. Updated May 15, Accessed October 26, BMI calculator. Calorie Control Council website. Body composition. Georgia State University website. Accessed on October 26, Diets for weight loss. Updated August 22, Healthy percentage body fat ranges: guidelines based on body fat index. Am J Clin Nutr. Stay away from fad diets.
How to Get Single-digit Body Fat, Safely
Eat Right—Academy of Nutrition and Dietetics website. Updated December Exceptional Nurses Winchester Hospital was the first community hospital in the state to achieve Magnet designation, recognition for nursing excellence. Supporting Our Community Our tremendous staff gives back to our community by coordinating free health screenings, educational programs, and food drives. What Our Patients are Saying A leading indicator of our success is the feedback we get from our patients.