How do I Burn Fat Fast to Lose Weight?

Losing weight quickly is challenging and requires discipline. The most effective and safe way to burn fat is through incorporating and maintaining a healthy lifestyle. Burning fat requires cardiovascular exercise, strength training and a healthy diet. Developing a fitness routine of cardiovascular exercise in conjunction with strength training not only burns fat, but also boosts the metabolism to burn extra calories. In addition, strength training shapes the body to have a lean and toned appearance. Incorporating nutritious, whole foods are easily digestible which aids in weight loss. The goal to losing weight is to eat 200 to 500 less calories than your basal metabolic weight.

Instructions

Calculating a Basal Metabolic Rate

1

Find your basal metabolic rate by typing in your demographic information into a BMR calculator. This number will tell you how many calories you need to maintain weight without exercise.

2

Calculate your BMR with your "Daily Calorie Needs." This is dependent upon how active you are. For a lightly active lifestyle, take your BMR and multiply it by 1.375. Multiply 1.55 for a moderately active lifestyle and 1.725 for a very active lifestyle.

3

Take your final BMR number and subtract from it the amount of calories you want to eliminate daily. Safe guidelines recommend eliminating 200 to 500 calories per day.

Developing a Healthy Lifestyle

4

Read the food labels of the boxed, packaged and canned food that is incorporated into your daily diet.

5

Eliminate calorie-dense foods immediately. Unnecessary calories include those coming from high-fructose corn syrup, sugar, glucose hydrogenated oils, lard and trans-fat products. Add in nutrient-dense foods such as colorful fruits and vegetables, whole grains, low-fat meats and dairy products.

6

Increase your heart rate with cardiovascular exercises three to five days per week. Effective and low-impact cardio activities include walking, biking, rollerblading, swimming and water aerobics. High-impact cardio includes running, stair climbing, aerobic classes and jumping rope. Weight loss may require 60 to 90 minutes of cardiovascular exercise per session.

7

Incorporate strength training exercises two to three days per week, but every other day. Utilize equipment such as dumbbells, weight machines, resistance bands and bosu and stability balls. In addition, yoga and Pilates classes incorporate resistance training that helps in toning muscles.

8

Maintain these exercises in your daily lifestyle. Once an ideal weight is reached, you can re-calculate a new basal metabolic rate to discover your caloric needs to maintain your current weight.