The fastest way to fat loss varies depending on your body and goals. It is common knowledge that fat loss occurs by eating fewer calories than you need. But it is not necessary to do this as there are many other ways of reducing fat.
Most People Are Wrong!
The internet is littered with bogus claims and fat loss techniques. There are many techniques to achieve fat loss quickly and they all have different effects on the body.
- Some people say that the quickest way to reduce fat is by exercising more. This might be true but it is not the only way.
- Some people think that eating a high-protein diet will help them lose fat. Used alone this is unlikely because when you eat protein, it converts into glucose which your body uses for energy. If you consume more calories than you burn, you will not achieve fat loss.
- Some people believe meal timing and portion sizes are the most important.
- Most believe that you must have the correct calories and macronutrients set for a cutting diet.
- Some people believe you must engage in long cardio sessions to lose body fat.
Your Fastest Way to Fat Loss depends on YOUR Goals
The truth is, everybody is different and has individual goals. I will discuss everything I know about the fastest way to fat loss methods in this article and help you select the best one for your needs.
How many calories do you need a day?
A calorie calculator is a great way to get a quick idea of how many calories you should be consuming.
The average person needs between 2,000 and 3,000 calories per day for weight maintenance. If you want to lose weight then you need to consume less than that number (this depends on how fast you want to lose fat)
Calorie calculators are an easy way to know how many calories you should be eating in order to achieve your goals.
Calorie calculators will work out your TDEE (Total Daily Energy Expenditure). This is the number of calories your body consumes in 1 day and includes energy for your metabolism, movement, bodily functions, and brain activity.
The average number of calories in one pound (lb) of body fat is 3,500. Simply put, people will need to have a calorie deficit of about 500 per day if they want to shed 1 lb of body fat each week.
For the average 220lbs Male
|Maintain weight||2,406 100% Calories per day|
|Mild weight loss (0.25 kg/week)||2,156 90% Calories per day|
|Weight loss (0.5 kg/week)||1,906 79% Calories per day|
|Extreme weight loss (1 kg/week)||1,406 58% Calories per day|
The fastest way to fat loss: Step 1
When you would like to achieve a rapid reduction in body fat, you need to stick to a well-structured plan. The plan you follow depends on how quickly and severely you would like to lose fat.
You should first identify an intensity level that you can sustain:
Mild, Moderate, or Extreme.
I’d recommend beginners do not exceed a Moderate Fat Loss plan until they become more experienced and understand how their body reacts to different variables.
Mild Fat Loss (0.25 kg/week)
If you are not overly concerned about maintaining muscle mass and want to achieve a steady slow-paced weight-loss program, you can tackle this with your diet alone.
This technique is best used for those who are overweight with a high BMI and need to lose weight week after week, potentially for medical reasons or post-operation preparation.
You should eat a balanced diet, low in dietary fats and sugars, and high in fibrous carbohydrates, fruit, and vegetables.
Aim to consume 90% of your TDEE calories, normally around 300 calories less than your daily maintenance calories. For a 220 Lbs male, you will need to consume no more than 2,156 calories per day.
Moderate Fat Loss (0.5 kg/week)
If you look after your body and want to cut away some unwanted fat at a moderate pace and are also conscious about maintaining your muscle mass, this diet is for you.
Moderate fat loss can be achieved by restricting your calories to 80% of your daily energy expenditure.
For the average 220 Lbs male, you will need to consume no more than 1,906 calories per day.
You will also need to exercise and perform muscular strength workouts to protect your muscle mass. This will prevent your body from falling into a catabolic state and using up muscle mass for extra calories.
Consume lean meat, chicken, fish, eggs, yogurt, milk, soy drinks, tofu, and legumes every day to meet the recommended daily intake of 1.5 to 2 grams of protein per kilogram of body weight.
Extreme Fat Loss (1 kg/week)
This is not for beginners or the faint-hearted. The number #1 fastest way to fat loss is achieved by adhering to a severely restricted calorie diet. This method will cause the fat to melt off you and can be difficult to maintain if you are new to modern fat loss plans.
You should aim to eat around 58% of your TDEE daily calories. For the average 220 Lbs male, you will need to consume no more than 1,406 calories per day.
You will also be required to perform strength training and potentially a FAD diet, Sports supplement, or drugs.
What are the Best Workouts for Burning Fat Quickly?
A good workout routine for weight loss should be able to help you lose fat and build muscle. This is because muscle mass is a lot more metabolically active than fat tissue. A good weight loss workout routine should also focus on the right kind of cardio, which can help you burn more calories in less time.
The best workouts for burning fat quickly are those that focus mainly on resistance training and combine aerobic exercise. This type of workout will help you burn calories throughout the day, even when you are not working out.
FAD Diets Can Be The Fastest Way to Fat Loss
FAD diets are increasingly becoming popular in the world. The reason is that they are simple and easy to follow, which makes them perfect for people who want to lose weight fast. Here we will explore the various types of FAD diets and how they can help you lose weight.
There are many different types of FAD diets, but some of the most popular ones include:
– The Dukan Diet
– The Ketogenic Diet
– The Low-Carb Diet
– The Paleo Diet
– The Atkins Diet
– UD 2.0 (Ultimate Diet 2.0)
– Intermittent Fasting
– Carb Cycling
Fastest Way to Fat Loss Using Supplements
The goal of this article is to provide you with the fastest way to lose fat using supplements.
The supplement industry is a multi-billion dollar industry, which has seen exponential growth in the past few decades. With so many different products available on the market, it can be hard to find the best solution for your needs.
In order to help you find the best possible solution for your needs, we have reviewed some of the most popular and effective supplements for weight loss. We have also provided a few tips that will help you make an informed decision when buying a supplement and ensure that it will work for you.
- NOW Supplements, 7-Keto LeanGels
- ECA (Ephedrine Caffeine Aspirin)
Fastest Way to Fat Loss Using Drugs
The fastest way for some bodybuilders to achieve fat loss is to also use drugs. The drugs that are most effective are those that have an appetite suppressant, such as phentermine. Phentermine suppresses the appetite by increasing the level of serotonin in the brain which causes a person to feel full and therefore eat less.
A drug called orlistat works by decreasing the absorption of fat from food in the intestine and preventing it from being absorbed into your body. The drug helps people lose weight by preventing them from absorbing the fat they eat.
Clenbuterol is sometimes used by bodybuilders preparing for a contest or show. Clenbuterol or “Clen” for short was originally developed as an equestrian asthma remedy. It increases your metabolic rate and causes your body to very gently tremor causing you to burn more calories in conjunction with cardio.
Other prescribed medications FDA-approved for fast fat loss are:
- Bupropion-naltrexone (Contrave)
- Liraglutide (Saxenda)
- Orlistat (Xenical, Alli)
- Phentermine-topiramate (Qsymia)
- Setmelanotide (Imcivree)
How Fast Can I Lose Fat Without Losing Muscle?
The question of how fast can you lose fat without losing muscle has been a hotly debated topic for many years. It is important to note that there are three types of weight loss, and the type of weight loss you should be trying to achieve depends on your goals.
- If your goal is to lose weight in order to reach a lower percentage of body fat, you will have to lose muscle tissue in order to do so.
- If your goal is to maintain your muscle mass while losing weight, you can retain muscle tissue and still achieve the desired result.
- If you want to gain weight, then you will want to avoid losing muscle tissue while gaining weight.
I advise reducing one to two pounds (or 0.5 to 1 kilogram) of body weight every week. If you engage in strength training and consume adequate protein, you may lose weight at that rate while maintaining all of your muscle mass.
Using a nutrition calculator, ensure that you keep your protein intake high enough to maintain your muscle mass.
The Importance of a Reverse Diet
OK, say you have achieved your desired body fat percentage, now what?… You need to reverse your diet to maintain your gains and prevent putting the fat back on.
A reverse diet is a diet where you increase your caloric intake gradually. This helps you to maintain your weight while still eating as much as you want.
The idea behind the reverse diet is that it’s more sustainable than a traditional diet because it allows for gradual weight loss and maintenance of current weight.
This type of diet is also known as the “recovery diet” approach to weight loss, which is more effective to maintain your gains than simply coming off your diet completely.
Conclusion: Fastest Way to Fat Loss
|Fat Loss Aims||Summary||Ideal For||Exercise Requirements||Other Requirements|
|Mild weight loss (0.25 kg/week)||Aim to consume 90% of your TDEE calories, normally around 300 calories less than your daily maintenance calories. For a 220 Lbs male, you will need to consume no more than 2,156 calories per day.||This technique is best used for those who are overweight with a high BMI and need to lose weight week after week, potentially for medical reasons or post-operation preparation.||Not Required||You should eat a balanced diet, low in dietary fats and sugars, and high in fibrous carbohydrates, fruit, and vegetables.|
|Weight loss (0.5 kg/week)||Moderate fat loss can be achieved by restricting your calories to 80% of your daily energy expenditure. For the average 220 Lbs male, you will need to consume no more than 1,906 calories per day.||If you look after your body and want to cut away some unwanted fat at a moderate pace and are also conscious about maintaining your muscle mass, this diet is for you.||You will also need to exercise and perform muscular strength workouts to protect your muscle mass. This will prevent your body from falling into a catabolic state and using up muscle mass for extra calories.||You should use a calorie calculator, and set your daily calories and macro aims.|
|Extreme weight loss (1 kg/week)||You should aim to eat around 58% of your TDEE daily calories. For the average 220 Lbs male, you will need to consume no more than 1,406 calories per day.||The number #1 fastest way to fat loss is achieved by adhering to a severely restricted calorie diet. This method will cause the fat to melt off you and can be difficult to maintain if you are new to modern fat loss plans.||You will also need to exercise and perform muscular strength workouts to protect your muscle mass. This will prevent your body from falling into a catabolic state and using up muscle mass for extra calories.||You may be required to follow a FAD diet, Sports supplement, or drugs to achieve your goals.|