How to Lose Body Fat Fast

There are two major ways to lose body fat fast.  Losing body fat quickly is as easy as eating more water based, fiber rich foods, and doing cardio exercises.  It really is that simple.  If you employ these two simple factors in your regular lifestyle, you will reduce your body fat in no time.

Lose Body Fat by Eating Certain Foods

Your body is approximately 60% water.  The water in your body makes up a portion of just about every single part of your body, and participates in all of your cellular functions.  You need water, and you should make an effort to make sure that your body stays well hydrated.  Not only that, but water will help you lose weight.  This is why eating more water based foods will help you to lose body fat.

Water will help to suppress your appetite.  If you are less hungry, it will be easier for you to eat less overall, and therefore, lose body fat.  Eat fruits such as pears, berries, and melons will add to your water intake and help you to control your appetite.  Water also helps reduce sodium (which causes bloating) and helps reduce the amount of water that your body retains.  If you retain less water, you will weigh less.

The water in fruits will join the water in your body in metabolizing stored fat.  You need water to burn calories, and eating fruit is an easy way to make sure that your body has enough water.  Water also helps the body maintain muscle tone.  Drinking water is also a good idea.

Many vegetables contain water as well.  The other thing that vegetables and fruits contain a good portion is fiber.  Fiber also suppresses the appetite.  Fat moves more quickly through our digestive system and is less absorbed with the aid of fiber.  Fiber helps to rid your body of waste more regularly, and keeps your body more healthy.  Eating more fresh fruits and vegetables will increase your fiber intake, and therefore help you lose body fat.

Vegetables that are high in fiber include broccoli, carrots, celery, eggplant, lettuce, and sweet potatoes.  The crunchier the state of these vegetables, the more fiber they will contain.  Try to eat them raw or steamed to benefit the most from the fiber content.  Foods like fresh vegetables and fruits that are crunchy and chewable contain the most fiber.  These foods are also lower in calories, so you can eat plenty of them.

Whole grains also contain a great deal of fiber.  Make sure that you diet contains whole wheat and other whole grains that have higher fiber contents than white breads. 

Lose Body Fat with Cardio Exercise

In addition to increasing your water and fiber intake, cardiovascular exercise will really help you lose body fat.

Cardiovascular exercise increases your heart rate and blood flow. Also called aerobic activity, cardio exercise will help your normal body functions perform at a quicker pace and your metabolism to increase with cardio exercise.  More oxygen is delivered to the various systems in your body, and helps them to operate more efficiently.  Even after your exercise routine is over, your metabolism will still be working faster and more efficiently than before you did the exercise.

There are several different activities that can get your blood and oxygen flowing.  Here is a list of cardiovascular activities to choose from:

• Brisk walking


• Jump rope


• Jogging


• Sprinting


• Aerobic dance


• Bicycling


• Stair climbing


• Rollerblading

In order to fully benefit from the increase and metabolism and the body fat burning effects of cardio exercise, you should do it for at least 30 minutes at a time.  It is important to remember to stay hydrated when you do these exercises, as they often work up a sweat.  This is also another benefit to cardio exercise:  you drain toxins from the body through sweat.  It is also important to start off easy and work your way up in intensity.  If you are making dramatic lifestyle changes in your physical activity, it is a good idea to consult your doctor.

One of the most effective ways to lose body fat is by following a plan of action. There's a review on Fat Loss for Idiots which helps people with losing fat. If nothing else seems to be working for you, we suggest you try it out. Exercising burns calories, and the more exercise you do, the more body fat you will burn.  Short periods of cardiovascular activity several times a week will burn body fat more effectively than an extended workout once a week.  Rest in between workouts is very important.  If you do not get sufficient rest in between workouts, your body will not burn calories as effectively. 

In order to lose fat fast, you must eat properly and exercise regularly.  Those are the two key factors in quick and successful weight loss.  Doing aerobic activity up to three times a week is a sure way to burn fat away.  In conjunction with eating more fruits, vegetables, and whole grains, cardio exercise will help you lose body fat fast.

How to Loose Belly Fat

Fat is a part of everyone's body.  Fats are composed of glycerols and acids that can be solid or liquid and usually insoluble in water.  Also called lipids, fats or oils that cannot mix with water are necessary for many life forms.  There are many different types of fats, saturated and unsaturated. 

Fats are an important part of nutrition.  They are necessary for the absorption and digestion of vitamins K, E, D, and A.  Essential fatty acids are needed for healthy body function.  Fats support healthy skin and hair, proper body temperature, and serve as protection for organs from shock.  Fat also serves as stored energy in the body, as it can break down into glycerol, which becomes glucose.

Edible fats are found in meats, fish, milk, soybeans, olives and nuts.  Vegetable shortening and margarine are manufactured fats that come from these sources. 

The three major types of fat are saturated, polyunsaturated, and monounsaturated.  Saturated fats add to the cholesterol that lines the arteries and its intake should b limited.  Polyunsaturated facts have little effect on cholesterol.  Monounsaturated fat is the healthiest type of fat and increases the body's good cholesterol, which reduces the amount of bad cholesterol that clogs arteries.

People may call themselves or other people "fat," but what does that really mean?  This usually means that a person is larger in size than the average person, or lack muscular shape in various parts of the body.  In reality, everyone has some fat in their body and we all need it.  The problem is that we often accumulate much more than we need to.

The more fat we accumulate, the larger our bodies become.  For a person to truly be considered "fat" or obese, they need to have a body mass index that is greater than 30.  The body mass index is determined by your height and weight ratio.  It is your weight in pounds divided by your height in inches.  If your BMI is higher than 30, you are considered obese, and should loose some fat.

There are several disease risk factors that increase when a person is considered "fat."  These include heart disease, diabetes, cardiovascular disease, high blood pressure, and gallbladder disease.  Losing the extra fat is essential in reducing the risks of these problems developing.  It is terribly unhealthy to carry large amounts of extra fat, and losing the excess can help people feel better physically and emotionally.

How Do You Get Belly Fat?

Becoming "fat" happens in many different ways.  There are several main factors that contribute to a majority of people's body fat content.  These include overeating, a lack of exercise, and not eating a balanced diet.

Eating too much is probably the number one reason why people become "fat."  Serving sizes are much larger than they should be, and people tend to eat larger meals, especially when eating at restaurants.  Eating without being hungry is extremely common, and adds to the fat on our bodies.  Snacking while at the movies, watching television, and at parties can get out of hand sometimes.  Holidays and other special events are often celebrated with food, and people tend to eat more when other people are eating around them.  People often loose track of how much they actually consume when they eat while doing other things.  It is simply a habit to eat more than we need to, especially since food can taste so good!

Not exercising enough is also very common.  Modern conveniences have spoiled many people into a lack of physical activity.  Cars allow us to get to places faster than walking.  The internet saves us a walk to the library.  Cell phones keep us from running to the pay phone.  Elevators keep us from using the stairs.  Our busy jobs keep many of us at a desk all day.  We consume many more calories than our bodies are burning because we don't move very much.  There is so much entertainment that we can amuse ourselves and take care of our needs with little or no physically challenging activity.  Most people aren't on sports teams, and few people make an effort to burn calories.  We are either too busy, or too lazy.

This leads to my next reason why we have become "fat."  Nutrition is not a priority on the list.  Fast food is convenient, yet often very high in fat and carbohydrates.  Most people do not get the proper balance of fruits and vegetables in their diet.  Without the properly balanced diet, our bodies store the excess of the sugars and fats that it has an abundant supply of.  Meanwhile, our bodies lack other types of nutrients.  If we focused on balancing our diets to include the proper servings of what we need, we would not store as much fat.

How Long Does it Take to Loose Belly Fat?

Losing fat is not the easiest thing in the world to do.  As a matter of fact, I can even say that it is hard, especially for an adult who has a sedentary lifestyle.  Depending on how much fat has to be lost, it can take weeks, months, and even years to get rid of the excess.  The speed of weight loss also depends on several factors.  These include calorie intake, metabolism, types of exercise, and the amount of exercise.

You calorie intake is very important in weight loss.  It is necessary to maintain a high enough calorie count for healthy bodily functions to continue.  At the same time, it is important to have a low enough calorie count in order to burn the extra stored energy on the body.  It is extremely difficult to loose fat with a high calorie intake.  The higher the calorie intake, the longer it will take to loose the fat.  The lower the calorie intake, the less energy will be available to effectively burn away fat.  Balance is the key to a speedy weight loss.

The calorie intake influences your metabolism.  When you eat, your metabolism increases because the body must work to digest the food.  The faster your metabolism, the faster you will loose fat.  The amount of physical activity you engage in will also determine the rate of your metabolism.  The less you move, and the less often you eat, the slower your metabolism will be.  The slower your metabolism, the slower you will loose weight.

Exercise plays a big role in increasing your metabolism.  Muscle focused exercise is highly effective in increasing metabolism.  Performing strength exercises like calisthenics and weight training will build muscle and increase your metabolism.  Other types of exercise, like cardio, will also help to increase your metabolism because they get your heart pumping.

You have to burn 3,500 calories to loose one pound.  With the balance of calorie count and exercise, you have to make sure that you burn more calories than you eat.  The amount of exercise do should burn off what you eat, and a little extra in order for you to loose fat.

Losing weight at a slow and steady pace will help you to keep the weight from building back up.  How long it takes is up to you.  Slow fat loss is the healthiest approach, and crash weight loss is the least healthy approach.

What Can You Do to Loose Belly Fat?

All of this talk about fat must make you want to loose some fat.  How will you do it?  Here are some proven tips that can help your to loose fat fast. We highly recommend Fat Loss for Idiots to help you loose weight.

Eat several small balanced meals per day.  Make sure that you cover each of the food groups each day.  You need fruits, vegetables, and grains in multiple servings everyday.  You need meat and dairy products once or twice a day.  By making sure that your body gets the right amounts of the right foods, you will limit the amount of stored energy that builds on the body in the form of fat.  By eating several times a day, you increase your metabolism.  It works better for weight loss than three larger meals in a day.

Cut back on saturated fats.  You should not avoid fat all together, as some fats are good for you.  You should limit saturated fat, however.  Eat smaller amounts of fatty meat and dairy products, and switch to lower fat varieties of the ones you normally eat.  Bake instead of fry your foods to save fat calories.  Use extra virgin olive oil to fry, if you do choose to fry, because they have more monounsaturated fats than shortenings and vegetable oil.

Get more cardiovascular exercise.  Make an effort to walk, jog, do aerobics, or ride a bike.  You can also rollerblade for a good cardiovascular workout.  The idea is to get your heart pumping to keep it healthy.  It will increase your metabolism and burn more calories.  There are plenty of DVDs available with cardiovascular workouts set to music that you can buy.  Three cardio workouts per week is ideal, with each workout extending at least 20 minutes.

Build muscles.  Weight training and calisthenics are effective ways to build muscles.  The more toned muscles you have, the more calories your body will burn overall.  If you have enough muscle tone, you will burn more calories even if you are just sitting down and resting.  Having toned muscle is very important in losing fat.

With the proper diet and the right amount and types of excises, you will loose the amount of fat that you want.  Reducing your calorie intake and increasing your activity level will aid you tremendously in losing the extra fat and make you healthier overall.  Remember that having some fat is important, and everything else should be eaten in moderation.  Put these things into action and you will loose your fat fast!