When you start dieting, it's completely natural that you want to find the quickest way to get rid of excess body fat. While there is no "magic bullet," the best strategy is to approach your fat loss as a lifestyle overhaul. If you keep an eye on your water intake, your diet, a balanced training schedule and getting plenty of sleep, you can expect to see the fat start to disappear quickly.
1. Drink an Adequate Amount of Water
If you're serious about losing excess body fat, it's vital that you watch what goes in your mouth. Everybody knows you need to "eat healthy," but what many people forget is that what you drink is just as important. Drinking water, while not exciting, is the best option when you are working toward fat loss. Sugary sodas, fruit juice, alcohol and even sweetened coffee and tea will stack the odds steeply against you. According to the Mayo Clinic, you need 2 to 3 liters of fluids per day, total. All fluids count to this total, but sticking to water for the majority of your drinks will ensure good nutrient absorption, effective removal of toxins from your body and better levels of energy.
2. Eat Lots of Fibrous Vegetables
Filling up on fibrous vegetables is the secret weapon of fitness models and professionals world-wide. If, at every meal, you include a serving of protein (about the size of your fist), a small serving of fat (about the size of your thumb) and then load up the rest of your plate with fibrous vegetables, you will start losing excess body fat quickly. Fibrous vegetables, such as broccoli, celery, brussels sprouts, spinach, cauliflower, mushrooms, asparagus, cucumber and zucchini, help make you feel satiated for longer, contribute to the health of your digestive system and boost your nutrient intake.
3. Follow a Balanced Fitness Regime
Contrary to popular belief, the fastest way to drop excess body fat is not to do endless hours of cardio training. While that will contribute some small success, it is only part of the puzzle. To get the most out of your exercise, incorporate strength training three to four times per week, along with one or two cardio sessions, such as a brisk walk outdoors or doing some sprints on a rowing machine. The combination of strength and cardio training is the key to getting rid of excess body fat quickly.
4. Get Adequate Sleep
Sleep is a vital, and often forgotten, element of fat loss. When you are regularly training hard and restricting calories, your body needs plenty of rest and recovery time. Your muscles need repairing, your stress hormones need to be filtered out of your bloodstream, and your metabolism needs a break to keep functioning normally. According to the "Journal of Sleep Research," short sleep can lead to increased appetite, mindless eating to fill the extra time, and a lower rate of energy expenditure. If you want to see fast fat loss, make sure you are getting seven to eight hours of sleep every night.
- Eating Behavior: Beverage Consumption and Adult Weight Management: A Review
- The American Journal of Clinical Nutrition: Dietary Energy Density is Associated with Energy Intake and Weight Status in US Adults
- Journal of the American Dietetic Association: Weight Training Increases Fat-Free Mass and Strength in Untrained Young Women.
- Harvard School of Public Health: Waking Up to Sleep’s Role in Weight Control
- Mayo Clinic: Water: How Much Should You Drink Every Day?
- Journal of Sleep Research: Association of Sleep Duration with Weight and Weight Gain: A Prospective Follow-Up Study
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