(Last Updated on December 1, 2023)
Do you desire a toned body or to fit in your new jeans?
Better still, summer will be here, and you need your bikini body ready.
There is a lot of information out there, and it’s easy to get drowned in all the tips and weight loss rules.
When it comes to fat loss, the information overload can leave you wondering if you are doing the right thing.
However, some ways may result in slow fat loss, weight gain, too much cardio, or lack of appetite.
Although there is a ton of advice on fat loss, you should focus on the fastest way to lose fat.
It is reasonable to look up the fastest way to burn fat before you set out on your weight loss journey.
Weight loss is not consuming fewer calories and exercising more; it is a much more challenging process.
If you are trying to lose fat, you are not alone; statistics show that 49 percent of the United States population has tried to lose weight between 2013 and 2016.
Here are the fastest ways to fat loss that will make your fat loss journey like a walk in the park.
10 Ways To Lose Fat Fast
Don’t Miss Your Breakfast
Your grandmother probably told you to take breakfast every morning for energy and concentration in school.
Breakfast boosts metabolism, thus burning more calories.
The idea is that skipping your scrambled eggs and cereal in the morning may make you reach for high-calorie foods later in the day, which may make it hard for you to lose fat.
Studies show that breakfast skippers tend to eat more throughout the day and may have higher BMIs than those who take their breakfast.
But, what you choose to eat in the morning mainly determines your calorie intake.
Go for high protein breakfast.
Try Intermittent Fasting
Intermittent fasting involves cycling in and out periods of eating and fasting.
During intermittent fasting, you eat all the food your body requires but for a shorter period and fast the rest.
For instance, you can choose to go for the 16/8 method where you eat for roughly 6 to 8 hours and fast for 14 to 16 hours.
Alternatively, you can choose the warrior diet method, which involves eating small amounts of raw veggies and fruits during the day and taking one big meal at night.
It works by stimulating ketosis, lower calorie-intake, boost metabolism, and lower insulin levels.
Intermittent fasting has been seen to reduce fat and overall weight.
A 2015 study 1 shows that individuals who practiced alternate-day intermittent fasting for 3 to 12 weeks lost about 12 pounds of fat.
Intermittent fasting isn’t a new craze, but you need to make it a regular thing to aid fast fat loss.
Again, starting might be your only challenge, but once you are there, it’s your doorway to a bikini body.
Go For High Fiber Foods
You may ask why fiber is vital in fat loss.
Well, fiber prevents snacking by keeping you full for longer, thus less calorie intake.
Consume whole-grain bread, fruits, veggies, oats, brown pasta and rice, whole grains, nuts, and legumes.
They are high in fiber.
Studies show that high fiber intake prevents the accumulation of fat by controlling caloric intake.
A 2012 study 2 showed that an increased intake of soluble fiber was associated with a reduced visceral fat accumulation.
Fill up on more fiber if you want faster fat loss.
Make Vinegar Part Of Your Meals
You probably marinade your meat in vinegar before grilling.
But, did you know that vinegar in your meals may support faster fat loss?
Vinegar has been seen to lower fat accumulation by almost 10 percent.
It contains acetic acid, which suppresses the accumulation of fat.
A study 3 in obese Japanese subjects showed that daily intake of vinegar reduces body fat mass, body weight, and serum triglyceride levels.
Besides, vinegar lowers appetite and leaves you feeling fuller for longer.
It helps to reduce your calorie intake.
Vinegar can be used in dressing salads, marinades, and beverages (apple cider vinegar is diluted with water to make a beverage).
It’s time to include vinegar in your kitchen!
Go To Bed A Bit Earlier
How did you feel the last time you were sleep-deprived?
Well, your fat cells too suffer.
Sleep deprivation impairs the body’s ability to use insulin.
It lowers insulin sensitivity.
Usually, insulin facilitates fat cells to remove lipids and fatty acids from your blood and prevent their storage.
However, insulin resistance results in fat storage, even in unwanted areas.
Besides, lack of enough sleep increases hunger pangs, lowers leptin – the hormone that inhibits hunger and stimulates ghrelin – the hormone that triggers hunger and lowers metabolism.
And it gets worse!
Research 4 shows that lack of enough sleep triggers the release of cortisol- a hormone that stimulates fat gain.
Cortisol stimulates reward systems in the brain, making you want more food.
You should sleep at least 7 hours every night to support a healthy weight.
It’s time to adjust your alarm clock and sleep some more.
Try Fasted Cardio
This means increasing your heart rate on an empty stomach.
But is working out on an empty stomach a good idea, we hear you ask.
Without energy from stored carbs, the body turns to fat stores for fuel.
However, the body may also break down your muscle tissue for energy.
But experts say that this depends on the type of exercise you engage in.
Easier workouts such as a slow run, a walk, and yoga class will use fat for energy.
Aim to maintain 50 to 60 percent of the target heart rate.
Fasted cardio is merely doing a workout after not eating for some time.
It requires a 10 to 12 hours of not eating.
Therefore, it is best done in the morning.
Don’t say no to cardio.
Eat More High Protein Diet
If you are looking to lose fat faster, you will need to increase your protein intake.
High protein increases metabolism, boosts muscle mass, and lowers appetite.
This will facilitate more fat burn.
Besides, it keeps you feeling fuller for longer, preserves muscle and lowers calorie intake.
Various studies show that a high protein diet stimulates fat loss.
A 2013 study 5 showed that a high protein diet increases metabolism and preserves muscle mass.
Fill up your grocery basket with the following high protein foods to support faster fat loss.
- Lean beef.
- Pumpkin seeds.
- Greek yoghurt.
- Peanut butter.
Focus On High-Intensity Interval Training (HIIT)
High-Intensity Interval Training accelerates fat loss more than any other form of cardio.
HIIT involves short bursts of intense exercises followed with periods of rest or low-intensity exercises.
It helps to burn more fat in a short period compared to other cardio exercises.
Research 6 shows that HIIT lowered total and visceral fat as well as waist circumference for 12 weeks.
HIIT involves you going as hard as you can in a short span and taking a break to allow the body to rest and go hard again.
If you are looking to burn fat faster, you don’t have to stick to the standard treadmill.
HIIT can be fun too.
Try these fun HIIT workouts.
Bodyweight Tabata circuit
Choose a bodyweight move such as mountain climbers, burpee, or squats; do it for 20 seconds and rest for 10 seconds; go for 8 sets.
Sprint up for about 30 seconds on a hill and walk back to your starting point-this is your recovery period.
Do this 10 times.
Note: you can also incline the treadmill -15 percent incline and make the sprints.
Get on a stationary bike and pedal as fast as you can for 30 seconds, then pedal slowly for about a minute; go for 10 rounds.
Unleash Your Strength
You can never go wrong with strength training when it comes to faster fat loss.
Strength training involves contracting muscles against an external resistance to boost endurance and strength.
It mainly involves lifting weights.
Various studies show that strength training supports fat loss by increasing the metabolic rate by up to 38 hours after your workout.
This means the body continues to burn fat during rest.
Building muscles is associated with boosting resting metabolism, which facilitates burning calories after the workout.
A 2012 study showed that strength training combined with aerobic exercises reduced both belly and body fat than aerobics only.
So, shift those heavy metals and go cardio.
Try A Fat Burner
Burning fat requires hard work and patience.
You need to check your diet-calories intake and also build muscle through workouts and lifting weights.
Besides, you may want to include a fat burner if you are looking to take the fastest way to fat loss.
Fat burners work in various ways, including stimulating thermogenesis, increasing metabolism, suppressing appetite, and inhibiting fat production.
Not sure what fat burner to go for?
Check this in-depth analysis of the best fat burners 7 in 2020.
Are you tired of the hanging blob of fat?
Fat loss requires a lot of patience; you need to give the body time to shed off the extra fat.
That said, there are no magic methods that aid faster fat loss.
Fat loss can be achieved by putting in some extra effort into your diet, lifestyle, and exercise.
You can increase fat loss by following our tips and watching your diet while leading a healthy lifestyle.
Read next: 7 Best Diet Plans For Long Term Weight Loss