So, you want to lose body fat fast? Aren’t you sick and tired of ‘trying to lose weight’? Have you had enough of ‘dieting’? Isn’t it just time to live your life without being ruled by the scale? Well, not to rain on your parade, but, do not expect to lose body fat fast.
How long did it take you to put on the body fat? Ten, twenty or thirty years? You finally looked at yourself in the mirror and realized that you must do something fast? The best advice is to take it one day at a time. Improve your daily habits, one day at a time. Learn about the most powerful tools you need to lose body fat fast from experienced sources. This is the best way to lose body fat fast.
Do not try to lose body fat fast in one day, one week or one month. Ten pounds in a month is more than enough. Crash diets are just that, they are going to lead to a crash in your metabolism and mood. The most effective way to lose body fat fast, is the long term slow approach. You do not need to count calories, you need to eat real food and start moving like a human being was designed to move.
Here is a more detailed plan on how to lose body fat fast.
Table of Contents
- The Ten Commandments to Lose Body Fat Fast
- 1. Start Walking
- 3. Walk First Thing in the Morning
- 4. Eat the Best Fats
- 5. Eat the Best Carbs for Fuel
- 6. Stop Eating Junk Food
- 7. Drink More Water
- 8. Start deadlifting
- 9. Make a Plan or Follow a Plan
- 10. Get a Weight Loss Coach or Personal Trainer
The Ten Commandments to Lose Body Fat Fast
1. Start Walking
Start moving 30 minutes to an hour a day
Can there be an easier way to lose body fat fast? No. Compared to running, swimming, weight lifting, doing karate or gymnastics, no other exercise is as easy as walking. Why? Because we are built to walk! Do you have thirty minutes to one hour a day to invest in your health? You better! How many hours a day do you spend watching TV and being hypnotized by commercial advertising?
According to the Bureau of Labor Statistics:
- Watching TV was the leisure activity that occupied the most time (2.8 hours per day).
- TV accounts for more than half of leisure time, on average, for those age 15 and over.
- Socializing, such as visiting with friends or attending or hosting social events, was the next most common leisure activity, accounting for 43 minutes per day.
Source Credit: http://www.bls.gov/news.release/atus.nr0.htm
On average, you are most likely watching between 2 and 3 hours of TV a day. Do you want to lose body fat fast? Are you serious about finally losing the weight that your doctor or wise self is telling you? Is it obvious that you need to lose weight before you even begin to wonder about how to build more muscle? If you answer yes to any of those questions, you have to start moving that body of yours. You must start to move every day. And walking is the easiest way to begin.
For most of human history, we got places by walking or running there. Even horse riding takes some physical effort. But these days, we sit most of the day, from morning till night. At the kitchen table, on the couch, in a car, on the sofa, at your desk. Sitting and sitting does not a lean strong body make. Don’t think that you will be healthier if you just eat protein, no carbs and don’t move. That is not the way to success. We need to work with nature, not against it. Walking is the most natural way to get from one place to another. Start using your human power to move.
Make a commitment today to spend at least one hour walking outside if weather permits, walking on a treadmill or walking on the elliptical. Because we are built to walk, the first commandment to lose body fat fast is to start walking! No special skills involved, no equipment needed other than walking shoes or sneakers. How does walking an hour a day help you to lose body fat?
If you are approximately 200 pounds, and you walk for an hour a day, you can lose up to 20 pounds in just five months. How? If you walk or do the elliptical for that same amount of time at about 3 mph, which is a moderate speed, you will burn about 600 calories in an hour. Over the course of just six days you will have created a net deficit of 3600 calories and if you make no other changes to your diet, you will lose approximately one pound of fat a week.
A pound of fat in our bodies stores 3500 calories, so burning 3600 calories above and beyond what you normally do will require your body to use at least one pound of fat for fuel. Over the course of 20 weeks which is just five months, you will walk off twenty pounds! Do you have an hour a day to improve your health dramatically? You better! Walking is a perfect exercise to lose body fat fast. Over six months, you can lose 25 pounds by just walking. Walking is a great example of focusing on burning fat and building muscle rather than starving yourself.
3. Walk First Thing in the Morning
After a good sleep at night, your glycogen stores in your muscles will be depleted. As a result, whatever exercise you do in the morning will take energy directly from your fat cells. Timing your workout for first thing in the morning can stimulate greater fat loss. Get your walking shoes or sneakers on after you wake up and do something great for yourself first.
4. Eat the Best Fats
You do not need a degree in nutritional science to know that a Reese’s peanut butter cup is the wrong type of fat! No offense to Reese’s, as this applies to all junk food. Do you need a doctorate to know that junk food creates a junk body? To lose body fat fast, you need to eat the best fats and the best carbs. If you turn off your TV and stop watching the fake processed food commercials, you can figure out which are the best fats and carbs.
Avocado, nuts, olive oil, organic free range eggs, now we are talking about good fats that are found in nature. These are the fats that your body will recognize and use to make you fitter and healthier. The wrong fats, the junk fats, are going to end up in your fat cells a lot faster than healthy fats. Good fats like omega-3 fats can have a fat burning effect, as they improve your metabolism.1
5. Eat the Best Carbs for Fuel
You know what complex carbs are. Complex carbs are all the good carbs that grow from the earth. Complex carbs do not usually come in packages. They grow, from the earth. They are your best friend when you want to get healthy, lose body fat fast or even get ripped. The best time to eat your complex carbs are after a workout, when your muscles are hungry for fuel.
What kind of carbs grow in the ground? Sweet potatoes, white potatoes, yellow potatoes, red potatoes, beans, rice, oats. The worst carbs are just about any carb in a wrapper. Like snickers, white bread, brown bread, black bread, any bread. Avoid bread like the plague. I know that hurts, it hurt me too until I finally said that I had enough and was going to see if it was possible to live without bread.
Stop eating bread if you want to lose body fat fast. You can live without processed bread. You can experience dramatic reduction in your body fat percentage just by cutting out the heavily processed breads and pastas. What else can you eat when you miss that starchy feeling? Try sweet potatoes, potatoes, cauliflower, broccoli, spinach and arugula and fresh corn instead. When you go out to eat at a restaurant, do not give in to the bread basket. Have a soup as an appetizer, get a salad, and you can order a sweet potato, salmon and veggies as an example.
6. Stop Eating Junk Food
You know what junk food is. Manufactured food, artificial food, processed food. Just stop putting this mess into your body.
7. Drink More Water
Water is critical for fat loss because water is important to help your liver metabolize fat. You have certainly heard of many successful weight loss stories that revolve around drinking more water. Fitness models and bodybuilders have been seen toting their water bottles along with them during the day for years. Success leaves clues. Drinking enough water will help you lose body fat fast. Make a goal of drinking at least a gallon of water per day.
8. Start deadlifting
You would rather go in the gym, sit in a machine and lift a bit. Right? Well, haven’t you done that before? Maybe you have been going to the gym and using machines for years. Still no big change in your body, right? Do you want a major body transformation?
Deadlifting is a great exercise because it works so many muscles of your body at one time. You can also deadlift even if you are a bit overweight. Think of the many deadlifters that you see in the Olympics who look quite large. You do not need to be a gymnast to deadlift. Building muscle will increase your metabolic rate as long as you maintain the muscle. The more muscle you have, the more body fat you will burn. Deadlifting is a natural movement, picking up a weight off of the ground. To learn more about the many benefits of deadlifting, read this.
9. Make a Plan or Follow a Plan
Getting to your destination is always easier when you follow a roadmap or a plan. Having no plan is like setting out on a trip with no route in mind. More than likely, you will get lost. Most people have no plan, and therefore never reach their goal. And you will be left still ‘trying to lose weight’ as every new year eve resolution time rolls around. Except you will probably be heavier every year with even more weight to lose.
So, either make a plan, or follow a plan. Fortunately for you, The Fit Apprentice™ program here is a free plan which can help you to lose body fat fast. Everything you need to lose weight and get fitter than ever before is at your fingertips. Follow a proven plan to get you to where you want to go. Start today!
10. Get a Weight Loss Coach or Personal Trainer
Even after having a plan to follow, you can only gain with a good coach. Having a coach, especially someone who has travelled the same road as you, will help to motivate and inspire you. When you have support and experience that can guide you, this can make all the difference when you want to lose body fat fast. The best coach is someone who has both knowledge and can empathize with your goals.
The coaches here at the Fit Apprentice are Certified by the School of Integrative Nutrition. Contact us today for a free consultation.