How to Lose Fat Weight Fast

Being overweight is a common problem for people all over the world. One study shows that approximately 1 billion people worldwide are overweight and 300 million are clinically obese. In the United States alone, 37 percent of the adult population is overweight and 22 percent is considered obese. If you count yourself in either of these categories and would like to lose weight fast, then there are a few ways to do it.

Instructions

1

Increase your fiber intake. Take 2.5 grams of dietary fiber twice a day. A simple way to do this is to ingest psyllium husk fiber capsules. This will decrease the fat absorption from the foods that you eat, while also helping you to cleanse your large and small intestines and maintain a healthier dietary tract. This will not only help you to lose weight, but will also give you a slimmer appearance usually within a few days. This is due to decreased bloating.

2

Limit your carbohydrate-rich food intake. Examples of this nutrient include, rice, bread, pastas, and potatoes. Avoid eating processed high-calorie foods like as french fries, burgers, and potato chips. Replace these foods with healthy foods, such as protein, fruits and vegetables. Choose chicken or fish instead of beef or pork. These are lean meats and very low in fat.

3

Replace sugary or alcoholic beverages with plain water. Six to eight glasses of water a day is recommended. This will eliminate empty calories from beer and soda.

4

Get at least six to eight hours of sleep a day. Lack of sleep impairs your body's ability to lose fat weight. Taking a bath or shower before going to bed may help you get to sleep. Also drinking warm milk or eating a banana before bedtime can help you fall asleep as they both contain L-Tryptophan, which is a naturally occurring hormone that helps regulate sleep patterns.

5

Exercise at least 30 minutes a day to increase your metabolism and burn calories. You can do low impact aerobic activities, such as brisk walking, cycling, or swimming. Resistance training with weights is the fastest way to lose weight, as it can raise your metabolism and replace muscle with fat. Dancing can be a very good exercise to burn your calories.

6

Keep a food and calorie journal. An adult needs between 1,500 to 2,000 calories per day. If you consume more than this without burning it off, you will gain weight. Keeping a journal of what you eat throughout the day will help you to identify the culprits in your battle with weight loss.