Fat Loss 101: How to Lose Fat Fast

The key to losing significant amounts of weight is to burn fat effectively while building muscle and increasing flexibility. This means you can still lose weight without spending 7 days a week at the gym or giving up all of your favorite foods.

The first step you need to take is to set a realistic goal for your own personal weight loss. Calculate your BMI (body mass index) using any of the widely available BMI calculators online. Knowing your BMI will give you a general idea of the healthiest weight for you and help you set a realistic, achievable goal.

Now that you have goal to work towards, you can set in motion the necessary steps to reach it. The biggest change you need to make to lose significant amounts of fat is to change your eating habits and change them for good. Once you are eating healthier and nourishing your body, you will notice that you have more energy, more motivation to exercise and you will feel better all over.

Diet & Nutrition: To develop and maintain a high metabolism (the rate at which your body burns calories) most health experts recommend that you eat 6 small meals each day. For most people, this just isn't realistic. Instead of planning for 6 meals every day, think of it as having your 3 usual meals (breakfast, lunch, dinner) with a healthy snack in between each meal (3 meals + 3 snacks = 6 meals). It is also important to consider your daily caloric intake be aware of how many calories you can consume each day and still lose weight. A good way to find that number is to visit another online calculator.

Create your plan for 3 meals and 3 snacks using as many fresh fruits and vegetables as you can. Making healthy choices at the supermarket will force you to make healthy choices at home. Avoid empty calories such as processed sugars, white grains (white bread, white rice, white potatoes, etc) and sweetened drinks. Eat lean protein, such as chicken breast (no skin!), lean beef and trimmed pork cuts. Snacks can include nuts, fruits, granola, yogurt or part skim cheese. A healthy body sheds unwanted pounds much more efficiently than a body polluted with sugar and preservatives.

Drink lots of water and consider making the transition to drinking only water, nothing else. If it tastes too plain for you, try adding lemon, lime or orange slices to a glass with ice.

Practice portion control with everything you eat! You can still have dessert once in a while as long as you don't overdo it and account for those extra calories in your daily meal plan. If you go over your daily calorie intake, exercise a little longer at your next workout to make up for it.

Exercise: There are 2 main types of exercise that you need to do to lose weight. Cardio is going to be the main part of your workouts, followed by a moderate amount of strength training. Both are vital ingredients to burning fat and losing weight.

Cardio exercises strengthen your heart & lungs, burn calories, reduce stress and increase energy levels. Exercises include walking, jogging, jumping jacks, elliptical machine, bike riding and many more. If you are not very active on a day to day basis, you may need to start out with some easier cardio exercises and build stamina. Start off walking at a brisk pace and work your way up to a jog and eventually a light run. The goal is to complete 30 minutes of moderate cardio at least 5 days per week, or 20 minutes of vigorous activity 3 days per week.

Doing cardio exercise only, however, can have negative effects on your weight loss and cause you to burn muscle instead of fat. Strength training will prevent this and give you that fit toned look that is so desirable. Muscle tissue also helps the body burn calories and maintain a high metabolism. Again, if you are new to exercise or live a fairly sedentary lifestyle you will want to start slow and work your way up to three 30 min strength training exercises per week. You do not need to ever step foot in a gym to complete either type of workout!

Strength training includes exercises that use weight for resistance. This doesn't mean you have to always pick up a dumbbell or find a weight machine. Your own body weight can be one of the most effective tools in strength training, and you don't even have to leave the house to do it! Pushups, sit-ups, lunges and squats can all be done right in your living room while you watch the news or favorite tv show. Remember to start slow, use proper weight and take breaks for rest. Start off with a single set of 10-12 repetitions for each move and gradually add another set and another until you can complete 3 sets of 12 reps for each muscle group.

Combining healthy eating habits with cardio and strength training will help you shed pounds quickly and efficiently. You will look better, feel better and gain self confidence by making small changes to your lifestyle.

Remember these key points to keep yourself on track and watch the pounds melt off:

• Buy Healthy Foods - If you don't have the junk food in your home, you won't have access to it when a craving hits. Keep healthy alternatives in stock and ready to eat.

• Prepare meals in advance - It is easier to make a healthy decision for lunch if you have prepared items that you can grab and go.

• Eat every 3 hours - Don't wait until you are starving to eat something. Have a snack ready 2-3 hour after breakfast, lunch and if you want, after dinner.

• Take Healthy Food with You. Take food to work, to school, to the movies, etc. This ensures you have a healthy option on hand and won't be as likely to give in to fast food.

• Eat Before Going Out. Avoid ending up eating junk food because you're hungry. Eat before you leave home and take a snack with you.

• Allow yourself to have treats - Even ice cream can be okay once in a while if you stick to the correct serving size and account for the calories.

• Track Progress for Motivation - take pictures along the way, note your measurements, and track your weight and stamina.

Losing weight doesn't have to be that hard! Start with these simple steps and you will find yourself on the right track to losing weight and feeling better about yourself. You can do it as long as you keep your eye on the goal. Good luck!