How to Lose Weight and Reduce Body Fat Quickly

Successful weight loss requires a change in behavior; however, health behaviors are among the hardest to change. There is still a safe way to go about a relatively speedy weight loss process. Keep in mind that losing too much weight too fast can mean you're losing muscle, not fat, which can causes the metabolism to slow down.

Instructions

1

Trade juice, soda and other sugary drink for water. This act alone can help to drop fat quickly. According to a University of North Carolina research study, the average adult takes in 20 percent of his calories in the form of liquid. Also, calories from liquids do not make you feel full like calories from food.

2

Write down everything you eat. Keeping a food log creates an immediate and lasting awareness of exactly what's being eaten. Even without ever showing or telling anyone what's in the food log, it works to self-correct overeating by itself by establishing accountability.

3

Avoid alcohol completely, at least until your initial weight loss goal is achieved. Alcohol has almost as many calories per gram as pure fat. One gram of alcohol has seven calories as compared to fat with nine calories. Contrast that with four calories per gram in protein and sugar. Therefore, one small alcoholic drink is the equivalent of more than two sugary drinks of the same size. Also, alcohol causes dehydration which leads to overeating from mistaking thirst for hunger.

4

Snack between each meal. Frequent, healthy snacking promotes weight loss by speeding metabolism and preventing you from becoming too hungry. This leads to overeating and food choice. A slice of double fiber, whole wheat bread with one tablespoon of low fat peanut butter is one example of a healthy, filling snack that will help you manage your weight. The fiber in the bread is filling and the protein in the peanut butter helps to regulate your blood sugar until your next meal.

5

Rearrange the plate to include half as much protein or meat and twice as many vegetables and non-starchy plant-based foods. People have a tendency to eat more meat and fewer plant-based foods than they need. It also happens that meats are more often prepared with more fat than non-starchy plant-based foods, so rearranging the portion sizes will cut fat and excess calories.

6

Eat 25 to 30 grams of fiber each day. Fiber helps you feel full and regulate blood sugar. A food is a good source of fiber if it contains three to four grams per serving. Try whole wheat pasta instead of regular. One cup contains a whopping six to eight grams of fiber.

7

Take junk food out of the house or your workspace. We tend to eat what's readily available. By removing the foods you don't intend to eat from your environment, you'll be less likely to nibble on them when you're not even hungry.

8

Pack lunch for work. This will cause you to be proactive and intentional about what you eat instead of choosing what smells or looks good at a moment when you're too hungry. It may also make it less likely that you will order out for a high-fat or high-calorie meal with your co-workers.

9

Exercise before work or school. Since people tend to be drained after the day is over, the chances of sticking to an exercise program are higher if exercise is planned before other activities. This will help to overcome the common excuses of not having enough time or being too tired to work out.