How to Lose Fat Fast and Keep It Off
- 1). Exercise with weights to increase your muscle mass and lower your body fat. Muscle mass activates your resting metabolic rate and keeps it active long after your workout session. One pound of muscle burns a minimum of 35 calories daily. More muscles equals more calories burned. Exercise three days per week and take one rest day in between each workout.
- 2). Insert high-intensity intervals into your cardiovascular exercise routine. Perform low to moderately intense cardiovascular exercise for three minutes and switch to a higher-intensity for one minute. Go back and forth between intensities until you complete your workout time. Intervals burn more calories than standard, single-level cardiovascular exercise. Perform three cardiovascular workouts per week.
- 3). Consume six smaller meals daily instead of the standard three meals. Take in a meal every three hours to keep your metabolism activated throughout the day. Make your portions smaller by dividing your regular portions in half.
- 4). Increase your protein intake so it makes up 35 percent of your diet. Protein helps maintain and build muscle tissue, which accelerates fat burn. Drink protein shakes or eat lean protein such as chicken, fish and turkey. Include protein in every meal you eat.
- 5). Limit carbohydrates to those from complex, fiber-rich sources such as brown rice and oatmeal. Eat vegetables and fruits for vitamins and minerals and choose low-fat or non-fat dairy over full-fat dairy. Consume fats from healthy sources such as olive oil and fish oil.
- 6). Drink green tea or take green tea supplements every day. Green tea contains chemicals named catechins, and according to the "Redbook Magazine" website, these chemicals accelerate your metabolism so you burn extra calories daily.
- 7). Drink chilled water to hydrate your body. Consume at least eight glasses per day. A well-hydrated body functions better and metabolizes fat more efficiently. Cold water makes your metabolism work harder to heat it up to body temperature.
