So you’ve taken the first, challenging step and decided to start your weight loss journey toward your dream body.
The next step you should be focusing on is to figure out how to get rid of body fat fast.
The reasons to rid your body of the excess body fat is not just about looks.
According to the American Heart Association, being overweight or obese comes with serious health risks, including diabetes, and cardiovascular disease.
Making healthy and sustainable changes to your diet plan, lifestyle and exercise routine can help you safely lower your overall body fat and minimize your risk for certain health conditions.
But, as you may know;
Reducing body fat is not an EASY task, just ask anyone trying to lose those ten pounds.
It often seems as if the more determined a person is, the harder this stubborn body fat is to lose.
Can you relate to this?
So, whether your goal is to get in shape for a wedding or to look good for the beach, getting rid of body fat is the first goal to aim for.
And, if you’re wondering where to start and how to get rid of body fat fast without negatively affecting your health in the process, then keep reading for our best 5 tips to get in shape quickly.
How To Get Rid of Body Fat FAST
There are numerous ways to get rid of excess body fat and we can easily find many fat loss tips nowadays.
But, the problem is that a certain method can be helpful for one person and completely useless for another.
This is because we all have different body types and that is why an understanding of how our body gains weight is necessary for effective and long-lasting weight loss.
That being said, here are 5 easy tips on how to get rid of body fat fast that everyone can follow to quicken the fat loss process.
Improve Your Lifestyle
When you go on a “weight loss program”, you may set yourself up for failure.
A program implies an endpoint, which is when most people return to their previous habits and start adding those unwanted pounds.
If you want to lose body fat and keep it off, make changes that you can stick with.
Don’t over-restrict calories, find a workout routine that adequately challenges you, and offer sufficient variety so that you can maintain it for years to come.
Don’t Skip Breakfast
One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day.
Studies show that people who eat breakfast have lower BMIs than breakfast-skippers and perform better.
Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Don’t Drink Your Calories
Sweetened drinks contain a lot of calories, but don’t reduce hunger as solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice.
Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals.
Enjoy Your Workout
Do you know what you don’t have to find the motivation to make yourself do?
The things you enjoy. (And that simple fact is the key to exercising consistently).
When exercise is FUN, you’ll easily stick to it and you will no longer feel it like an actual punishment.
Start exercising because you love, not hate, your body.
Break Down Your Goals Into Actionable Steps
If you’re working out only because you want to change how your body looks, or you switch your diet plan just to drop a few pounds quickly, you’re likely to quit before you see results.
Losing fat or building muscle takes a long time, especially if you’re doing it healthily. That’s why it’s a good idea to set realistic goals to keep you motivated.
Setting unattainable weight loss goals can lead to feelings of frustration and cause you to give up. On the contrary, breaking down your goals and accomplishing small steps leads to feeling of success.
How To Burn Body Fat Naturally
One pound of fat is equal to 3,500 calories.
By shaving 500 calories a day through diet and exercise tips listed below, you will be able to lose about 1 pound a week. 4 Pounds a month, or 48 Pounds in 365 Days!
Adopt one or more of the following simple, painless strategies to help you reduce body fat.
Try Intermittent Fasting
Intermittent fasting is an effective strategy to get rid of body fat that involves regular short-term fasts and consuming meals within a shorter time during the day.
Several studies have indicated that intermittent fasting, which is up to 24 weeks in duration, leads to fat loss in overweight individuals.
Mindful eating is a practice where people pay attention to how and where they eat food.
This can enable people to enjoy the food they eat and maintain perfect body shape.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV.
As a result, many people are barely aware of the food they are eating.
Indulge Smarter To Reduce Body Fat
You’ve likely heard that antioxidants are good for your overall health, thanks to their ability to fight inflammation.
But certain kinds of antioxidants, found in green tea, berries, and apples, and flavonoids in dark chocolate can actually help you reduce body fat.
Drink More Water
On a normal day, most people should drink about 2L of water.
Avoid sweetened, calorie-filled beverages like sodas, juice or energy drinks as they will add calories to your diet and may increase body fat.
This is a general recommendation.
The amounts of fluids needed will differ for everyone depending on their size and amount of perspiration.
Eat Plenty of Fiber
Including plenty of fiber in your diet can increase the feeling of fullness, potentially leading to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet. This can include 10 portions of fruit and vegetables, good-quality protein, and whole-grains.
It is also beneficial to exercise for at least 30 minutes every day to quicken the fat loss process.
That being said here are the best workouts to lose body fat.
Best Exercises To Lose Body Fat
Yes, exercise is essential for overall health, but when you’re trying to get in shape it becomes even more important.
Here are the best exercises to do when you’re looking on how to get rid of body fat fast.
Walking is one of the best exercises for weight loss.
It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.
To get started, aim to walk for 30 minutes 3–4 times a week.
You can gradually increase the duration or frequency of your walks as you become more fit.
Whether it’s with your body weight or with added weights, Resistance training is an effective method to help you build muscle and burn fat.
Lifting weights has been shown to increase your metabolism, which means your body burns more calories even when you’re not working out.
All you need is a pair of sneakers before you head out the door.
But, if burning body fat is the name of your game, level up and find a hill you can sprint up, or crank the incline on that treadmill which forces you to work your glutes and quads two of your body’s biggest muscle groups which require more energy expenditure.
As noted earlier, the more energy you’re using, the brighter that calorie-burning fire burns. Which make running one of the most effective exercises to include in your daily routine to help you shed pounds quickly.
Yoga is a secret weapon in your fat loss arsenal because it keeps you flexible and healthy for your other, more intense workouts.
It requires balance and stability, which promotes functional strength, and it helps our mental health so it’s an effective way to get rid of body fat.
Swimming is a FUN way to lose weight and get in shape.
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.
Swimming is a great low-impact exercise for people looking to lose body fat.
Moreover, it may help improve your flexibility and reduce risk factors for various diseases.
Many exercises can help you lose weight. It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long term and see results.
How To Measure Body Fat
The journey doesn’t end once you’ve met your goal of getting rid of body fat, rather all those healthy habits and lifestyle changes you implement will continue to serve you far beyond the number or the scale or dress size you wear.
Remember, shedding pounds is a side effect of leading a healthy lifestyle.
So, it’s always helpful to keep track of your progress so you can narrow down the best ways to get rid of body fat that are working great for you.
That being said here are 3 simple ways on how to measure body fat:
Get On The Scale Weekly
When you’re trying to lose weight and reduce your overall body fat, it’s important to monitor your progress. One way to check-in is by weighing yourself.
Ideally, weigh yourself about one to two times a week.
It might be harder to see accurate progress if you’re weighing yourself daily due to normal fluctuations in body weight.
Take Your Body Fat Measurements
As you continue to get rid of body fat, you’ll notice that it’s not only the scale that’s changing but also the size and shape of your body also changes.
If your weight is staying the same, but your measurements are smaller and you have been working out, you are likely gaining muscle and losing fat, which is a healthy improvement.
Start a Journal
Whenever you’re trying to lose weight or reduce your body fat, it’s a good idea to start a journal.
You can include a variety of information, but this log will help you see and measure your success.
Start a journal before making any changes. You might make notes about what you plan to change, your timeline and any other ideas or thoughts you have.
How To Get Rid of Belly Fat FAST
Don’t forget that everyone has body fat, and it’s not necessarily unhealthy nor something to be ashamed of, with some people naturally having more than others.
Fat only becomes a problem when too much of it gathers around your belly area in the form of visceral fat.
This is because visceral fat can lead to chronic diseases and further weight gain.
Fortunately, there are a few proven strategies to follow on how to get rid of belly fat fast.
Improve Your Diet
A healthy, balanced diet can help you reduce body fat safely, and it is also likely to have a positive impact on your overall health.
You should avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content.
Instead, try to eat plenty of fruit, vegetables, lean proteins, and complex carbohydrates.
Improve Your Sleep Pattern
Getting enough good-quality sleep is essential if you want to get rid of excess body fat.
Sleep is vital to people’s health, and too little rest can have a severe impact on well-being.
Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also have an impact on a person’s weight.
Exercise More Often To Reduce Body Fat
There’s no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose.
If you want to lose body fat and get in shape, but you’re not ready for hours of intense exercise, start where you are and build from there.
It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise.
Start with what you can do and add more as you can.
Reduce Your Stress Levels
Stress can make you gain fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage.
To help reduce body fat, engage in activities that you enjoy to relieve stress. Some examples include practicing yoga or meditation.
Track Your Foods
What you eat is important. Pretty much everyone knows this.
People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over- or underestimate.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it now and then for a few days in a row can help you realize where you need to make changes.
Also, including a variety of healthy weight loss foods will make the process much easier.
Final Thoughts – How To Reduce Body Fat FAST?
Quick fixes and miracle diets usually promise a lot more than they can deliver.
If you want to know the best way on how to get rid of body fat, it’s this: pay attention to your nutrition, stay active, be patient and stay consistent.
Try not to forget that healthy weight loss that stays off takes time, effort and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals listed above will help you shed the extra pounds.
Yes, there will be many obstacles along the way, but that’s completely normal.
If you mess up, don’t give up, get right back up and start again.
Let us know in the comments below what is your body fat percentage goal and which tips you will be using to kickstart your journey.