How to Burn Fat Rapidly

How to Burn Fat Rapidly

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Take the stairs whenever possible to burn calories and build muscles.

Kane Skennar/Digital Vision/Getty Images

Reducing your total body fat quickly is a challenge that requires changes in your diet and eating habits, regular cardiovascular exercise, and strength training. It is not healthy to lose more than one or two pounds per week with diet and exercise alone, so do not make goals that exceed that amount. The harder you work the better your body will look and feel in the shortest possible amount of time, but remember that balance is an important part of a healthy lifestyle.


Eat fewer calories for weight loss. You need to eat approximately 500 fewer calories per day to lose one pound per week. Of course, the more you exercise the less you need to reduce calories. Reducing calories does not just target fat either; your muscle mass is at risk of growing smaller if you do not continue to build it at the same time. This is why a combination of diet and exercise is the best approach to lose fat quickly.

Drink six to eight glasses of water per day, more if you are doing a lot of physical activity. This will help your digestive system function efficiently, flush out water that is being retained, and help keep you full in between meals. Eat three balanced meals per day with healthy snacks in between. Watch your portion sizes to make sure that you are not overeating.

Eat foods that raise your metabolism and give your body necessary energy to burn calories that cause fat. Fresh fruits and vegetables, lean proteins, low-fat dairy products, healthy fats, and whole grains are good choices. Stay away from processed foods, sugary soft drinks, fattening juices and fast foods.


Get your body moving. According to Harvard Health Publications, you should get 30 to 60 minutes of moderate-intensity cardio exercise each day to burn calories. Types of moderate-intensity cardio exercise include brisk walking, jogging, cycling at a moderate pace, and taking a mid-level aerobics class.

Lift weights two to four times per week for at least 20 minutes per session. Strength training has many proven health benefits including its ability to raise your resting metabolism. This means that your body burns more calories even when you are not exercising. Weight lifting, resistance training using bands, and using your body weight in Pilates or yoga all count as strength training.

Make exercise a regular part of your lifestyle. This means walking to work instead of driving if possible, taking the stairs when shopping, and making fitness part of your recreational activities. Doing this makes it easier to stay motivated. You also burn more calories on an daily basis to lose fat and gain muscle as quickly as possible.


  • Ask a personal trainer to help if you are unfamiliar with weight machines and free weights at the gym. She can work with you to learn the right amount of weight, sets and repetitions for your body type. Once you learn the basics it is easy to do it on your own.


  • Speak with a physician before beginning a fast weight loss plan to make sure that you are healthy and your plan is safe. This is especially important if you are over the age of 45, have any health concerns, or consider yourself to be overweight.

Photo Credits

  • Kane Skennar/Digital Vision/Getty Images