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How to Lose Weight and Burn Fat Fast

How to Lose Weight and Burn Fat Fast
by J. R. Workman

One of the best ways to improve your health is to lose fat and one of the best ways to increase your speed, agility, and flexibility as well as your strength-to-weight ratio is to lose weight. Down below you will discover two of the best steps you can implement to lose weight and burn fat fast. These two tips are the greatest weight loss tips in existence. 

"And yet what has to be borne by anyone who takes care to keep his body in good condition is far lighter and far pleasanter than those things subjected to the out of shape person." ― Socrates, Xenophon, Memorabilia

1. To Lose Fat the Most Basic and Most Important Thing You Can Do Is Eat Fewer Calories

It is the number of calories we eat that causes us to gain weight in the first place. So it logically follows that eating fewer calories will cause us to lose weight. 

There are ways to do this without torturing yourself as well. So do not lose hope. It really is not as grueling or demanding as you might think. There are many strategies you can implement to make eating fewer calories a lot easier. You can drink water instead of eating solid food, you can replace a higher calorie snack or meal with a lower calorie snack or meal that is satisfying to you. You can consume more fiber, you can replace solid foods with drinks such as juice or tea, etc. Just so long as you are consuming fewer calories that is all that matters; use whatever methods work the best to help you do that. 

Now, consuming fewer calories is not the only way to lose weight and burn fat effectively. The Ketogenic Diet (a low carb, high fat, moderate protein diet) also works well for burning fat as well and you can still eat a lot of food and burn fat with itthe only problem with it is that due to the restrictiveness of the diet (not being able to eat hardly any carbohydrates) it is an exceptionally difficult diet to maintain and it can speed up your metabolism so much that it makes it harder to make strength gains and maintain muscle mass (you have to keep cardio to a minimum on this diet or else you will lose too much muscle mass). 

Just simply eating fewer calories each week is going to be a much easier diet to maintain than the Ketogenic Diet is because you can still eat all of the same foods you normally do and it does not take as much thinking or planning to prepare meals. Plus, you burn fat well that way too. That said the Ketogenic Diet is still a highly effective strategy for burning fat and losing weight and it will work well for achieving some people's fitness goals. So if it looks appealing to you try it out and see if it works well for you—if it does not you can always try something else. 

There is no one size fits all approach to workout programs or dieting plans—what works well for one person may not work well for you, what you prefer another person may not—everyone is different. We all have different genetics, different metabolisms, different activities levels, different goals, and distinct preferences. Every workout program and dieting plan should be specific (not generic) and should be tailored/customized to suit the particular needs and goals of each individual. 

There are usually multiple workout programs and multiple dieting plans that all work/are all effective and that will all help you to reach your fitness goals. You never have to be stuck in the narrow confines of a single workout program or dieting plan. But have several options which you can choose from and operate in and still accomplish your objectives. Try some of them out and discover what works the best for you. All of the dieting plans mentioned in this article are successful for reaching your fat burning/weight loss related fitness goals. 

Many (perceived) figures of authority in the fitness industry knock or put down effective workout programs and dieting plans that did not work well for them personally or that are not their own favorite training or dieting methods. This is a flaw/fallacy. 

Even though this website recommends some training and dieting methods over others this does not mean that any other effective training or dieting strategies should be neglectedespecially not if they work well for you. 

Consuming 500 calories less per day will help someone to lose a pound of body fat per week: 

"Losing a pound of body weight requires that you take in or spend 3,500 calories less than you usually burn. Therefore, to lose a pound per week through diet and exercise, you would have to average a 500-calorie deficit per day by reducing your food intake, increasing your exercise, or doing some combination of the two." (Do You Lose Weight Faster by Eating Less or Exercising?)

Everyone's metabolism is different and we all burn calories at varying rates depending on our activity levels, body-types, and other variables. So the 500 calories less per day rule to lose a pound of body fat in a week is only a general rule (or rule of thumb); it will actually be different for each person. 

Some people have to decrease their caloric intake by more than 500 calories a day to lose a pound of body fat in a week and some can decrease their caloric intake by less than 500 calories and still lose a pound of body fat in a weekso just experiment and find the caloric deficit that works the best for you. 

The fewer calories you eat the faster you will lose weight, but the harsher it will be on your body and the more difficult it will be to persevere on that diet without giving it up or becoming discouraged. Hence, trying to go too fast and decreasing your caloric intake by too much can actually lead to binge eating (and other harmful/defective habits) and make you crave junk food even more than you did before creating more problems than you may have had initially. So ideally you should strive to find a caloric deficit that burns fat at a sufficient pace for your goals without causing too many difficulties or struggles in the process. 

A wonderful way to make consuming fewer calories less demanding is to set out a cheat day once a week where you can eat however much you want. As long as you are eating fewer calories on every other day of the week you will still lose weight and burn off fat. You have to be careful with cheat days and practice self-discipline while doing them or else they can lead to you desiring to eat the same way on other days of the week as well and that could mess up your dieting plan. 

So make sure that incorporating cheat days into your dieting plan is helping you and not hurting you. If it causes problems for you and makes sticking to your dieting plan more difficult then stop doing it immediately. 

Another highly effective method for decreasing caloric intake and losing weight/burning fat that is not overly strenuous or difficult to maintain is called Intermittent Fasting. 

To do this you simply wait longer to eat during the day. For some people, this could just mean skipping breakfast and for others, this could mean waiting until the afternoon to eatit all depends on how fast you want to lose weight. After you make it beyond the point you set out for (say you chose 3 o'clock in the afternoon) then you can now eat pretty much exactly how you desire to and you will not gain fat/weight but will actually be losing/burning it off. 

By waiting longer to eat during the day you are boosting your metabolism and consuming fewer calories during the time of day that your body is burning fat off the most. 

The longer you wait to eat the more fat you will burn, but the more difficult it will be to maintain the fasting/diet. 

Intermittent Fasting is not as restrictive or rigid as the Ketogenic diet since you can still eat just about anything you want after the fasting period is over. 

Related to eating fewer calories is the fact that for burning fat it is also extremely helpful to cut back on sugars and starches. Consuming excess sugars and starches is not beneficial to your body because they will just be translated by the body and stored in the body as fat. This does not mean you have to cut them out completely just decrease them a little bit. Cutting back on sugars and starches is one of the best ways to lose fat fast: 

"1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn't know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight." (How to Lose Weight Fast: 3 Simple Steps, Based on Science)

A low carb diet with less fat is the ideal weight loss diet when accompanied with a caloric deficit. Diet plans that emphasize eating fewer calories and consuming less fat and carbs are the best way to go. 

2. HIIT (High-Intensity Interval Training)

For those who are not aware High-Intensity Interval Training is a form of cardio contrasted with and different from traditional slow pace cardio training. While conventional cardio training may have you run at a consistent pace for 30 or 40 minutes straight, HIIT cardio will have you doing multiple rounds of fast-paced or high-intensity cardio followed by brief resting periods. The following is the definition of HIIT: 

"High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery." (What Is High Intensity Interval Training (HIIT) and What Are the Benefits?)

High-Intensity Interval Training which consists of doing exercises in quick bursts to complete or near failure, in short, intense sets or intervals is faster than traditional slow paced cardio and has at least as many benefits. 

An example of High-Intensity Interval Training would be a sprint workout composed of short resting periods or intervals where you do an all-out sprint for one minute straight followed by 30 seconds of rest/recovery. 

Doing HIIT regularly will boost your metabolism and you can burn much more calories doing HIIT training than you can while doing traditional slow paced cardio training in much less time. For most people, HIIT should be preferred to conventional slow paced cardio training when it comes to losing weight and burning fat fast. You can burn more fat and calories using HIIT cardio than you can with conventional cardio: 

"2. Burn more fat

Looking to lose some extra body fat? HIIT can take care of this faster than any other form of exercise.

The effects of all that hard work from HIIT actually kick your body’s repair cycle into hyperdrive mode—meaning you actually continue to burn fat in the 24 hours after HIIT, not just during your workout.
3. Burn more calories

Just 10 minutes of HIIT can burn more calories than a half an hour on the treadmill.

Plus, just as your body burns fat for 24-48 hours after irval training, you’ll also burn more calories during the time post HIIT as well." (10 Reasons to Love High Intensity Interval Training)

Studies have proven that High-Intensity Interval Training burns more fat than slow paced cardio training does. A 1994 article published in the Metabolism: Clinical and Experimental journal showed that HIIT burns twice as many calories than moderate intensity steady-state exercises do. The following is an excerpt from explaining/elaborating on the results of that 1994 study:  

"In 1994, Dr. Angelo Tremblay and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low intensity, long duration exercise is the best program for fat loss. Their study compared the impact of moderate intensity steady-state exercise and high intensity interval training on fat loss. ...The HIIT group burned twice as many calories while exercising than the ET group. This was shown by the difference in the total energy cost of the two programs. When the decrease in the sum of skinfolds was divided by calories burned, the subcutaneous fat loss was ninefold greater for the HIIT program than the ET program. In short, the HIIT group lost 9 times more fat for every calorie burned during exercise. Furthermore, the study stated that is is also possible that high intensity exercise burns more calories and fat after exercising than does moderate exercise." (Tremblay Interval Training Study) 

A 1996 article published in the Medicine & Science in Sports & Exercise journal showed that HIIT created a 40% greater gain in aerobic capacity than steady-state training did. The following is a quote from Mark Lauren and Joshua Clark's book titled You Are Your Own Gym discussing the outcome of that 1996 study

"Izumi Tabata and his partners at the National Institute of Fitness and Sports in Tokyo, Japan, compared the effects of moderate-intensity endurance and high-intensity interval training on maximal aerobic capacity—the best indicator of cardiorespiratory endurance. They conducted a six week study with two groups of randomly picked males. Group 1 did one hour of steady state training five days a week. Group 2 did only 4 minutes of interval training five days a week. At the end of the six weeks, Group 1 had an increase in maximal aerobic capacity of 10% and Group 2 had an increase of 14%. Not only did the interval group have a 40% greater gain in aerobic capacity, they had an increase in strength of 28% percent, as opposed to the Steady state group which had no gains in strength. And all this with just four minutes of interval training a day. Similar studies have confirmed that interval training produces higher gains in aerobic fitness, greater decreases in body fat, and gains in strength as opposed to the muscle wasting that occurs with much longer sessions of steady state training." (You Are Your Own Gym by Mark Lauren & Joshua Clark)

Therefore, there is no room for doubt; High-Intensity Interval Training is a better way to burn fat than moderate intensity steady-state training is. 

Read my articles on health:


“Do You Lose Weight Faster by Eating Less or Exercising?” Healthy Eating | SF Gate,

Gunnars, Kris. “How to Lose Weight Fast: 3 Simple Steps, Based on Science.” Healthline, Healthline Media, 16 June 2017,

“What Is High Intensity Interval Training (HIIT) and What Are the Benefits?” ACE Fit | Fitness Information, 18 Nov. 2009,

“10 Reasons to Love High Intensity Interval Training (HIIT).” 12 Minute Athlete, 27 Mar. 2016,

Tremblay Interval Training Study,

Joshua, Clark, and Lauren Mark. You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women.