{"id":282581,"date":"2019-11-26T07:23:00","date_gmt":"2019-11-26T06:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282581"},"modified":"2024-04-23T07:57:10","modified_gmt":"2024-04-23T05:57:10","slug":"17-tips-on-how-to-lose-fat-quickly-and-efficiently","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/","title":{"rendered":"17 tips on how to lose fat quickly and efficiently"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#1_Do_not_ditch_the_heavy_weights\" title=\"1. Do not ditch the heavy weights\">1. Do not ditch the heavy weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#2_Use_supersets_for_superior_results\" title=\"2. Use supersets for superior results\">2. Use supersets for superior results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#3_Cut_your_rest_intervals\" title=\"3. Cut your rest intervals\">3. Cut your rest intervals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#4_Integrate_metabolic_finishers\" title=\"4. Integrate metabolic finishers\">4. Integrate metabolic finishers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#5_Hit_those_cardio_machines\" title=\"5. Hit those cardio machines\">5. Hit those cardio machines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#6_Run_outdoors\" title=\"6. Run outdoors\">6. Run outdoors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#7_Time_your_carb_cycling\" title=\"7. Time your carb cycling\">7. Time your carb cycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#8_Beware_of_hidden_calories\" title=\"8. Beware of hidden calories\">8. Beware of hidden calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#9_Trick_your_taste_buds\" title=\"9. Trick your taste buds\">9. Trick your taste buds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#10_Supplement_smart\" title=\"10. Supplement smart\">10. Supplement smart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#11_Get_rid_of_junk_food\" title=\"11. Get rid of junk food\">11. Get rid of junk food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#12_Taper_your_calories\" title=\"12. Taper your calories\">12. Taper your calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#13_Avoid_short-term_solutions\" title=\"13. Avoid short-term solutions\">13. Avoid short-term solutions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#14_Dont_seek_shortcuts\" title=\"14. Don\u2019t seek shortcuts\">14. Don\u2019t seek shortcuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#15_Find_a_sparring_partner_to_push_you\" title=\"15. Find a sparring partner to push you\">15. Find a sparring partner to push you<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/17-tips-on-how-to-lose-fat-quickly-and-efficiently\/#BONUS_QUESTIONS\" title=\"BONUS QUESTIONS\">BONUS QUESTIONS<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Weight and fat loss are not an easy feat. <strong>A vigorous turnaround usually results in burning more motivation<\/strong> and strength than fat. Fortunately, we can learn from successful ones. Check out <strong>the best strategies and tips from eight athletes<\/strong>. Try to incorporate these 17 fats burning tips about exercise or eating and build <strong>a winning formula<\/strong> to fully work out your body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Do_not_ditch_the_heavy_weights\"><\/span>1. Do not ditch the heavy weights<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Surely you have already come across a theory claiming that <strong>you should train with light weights and a high number of repetitions to burn fat<\/strong>. However, <strong>the opposite is true<\/strong>. As personal trainer Lindsay Cappotelli recalls, <em>&#8220;I have been lifted weights for over 10 years and found that heavy weights lifted for 5-8 reps <strong>with a focus on big lifts <\/strong>like the squat, deadlift, and bench press has worked best for me.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8dedd18dd4a3122921b3bb1576d1959d.jpg\" alt=\"Do not ditch the heavy weights\" style=\"width:843px;height:562px\" title=\"Do not ditch the heavy weights\"\/><\/figure>\n<\/div>\n\n\n<p><strong><em>&#8220;I believe in going heavy when you can as often as possible.&#8221; \u2013 <\/em>actor and&nbsp;fitness model James Joseph Pulido<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Use_supersets_for_superior_results\"><\/span>2. Use supersets for superior results<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Resistant training seems to pay off in fat loss, but you might better off thinking about <em>ditching<\/em> the straight sets. Many athletes, especially before the competition, <strong>changed the organization of their workouts.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eI find incorporating circuits, dropsets, and supersets really does the trick for me,\u201c <\/em>says Canadian Nick Opydo.<em>\u201e<strong>Keeping your heart rate high<\/strong> and taking shorter breaks is essential when trying to shed fat.\u201c&nbsp;\u201eI&#8217;m a big fan of <strong>supersetting exercises for opposing muscle groups<\/strong> with short rest periods to keep the intensity high,\u201c <\/em>adds Cappotelli.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jenna-webbs-supersets-for-killer-legs-and-butt-v2-2.jpg\" alt=\"Use supersets for superior results\" style=\"width:843px;height:562px\" title=\"Use supersets for superior results\"\/><\/figure>\n<\/div>\n\n\n<p>Texas trainer Jesse Hobbs concurs:<em> \u201eWhen trying to lean down and bring out definition, <strong>I recommend high-volume supersets.<\/strong> At the end of every rep, you can also pulsate the final movement for 5-6 pumps.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When cutting fat, Phoenix businessman and fitness model Dave Dreas also relies on supersets. <em>&#8220;<strong>I&#8217;m a fan of supersets<\/strong> and pairing up certain body parts so you can train them 1-2 times a week,&#8221; <\/em>he says. <em>&#8220;If you have a good program laid out, you can cycle through higher weight and high volume.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>&#8221;&nbsp;<\/em><em>Superset <\/em><em>is basically very simple. You will <\/em><em>practice two exercises in a row with no or minimal break<\/em><em>, usually you go to another machine or weight barbell<\/em><em>.&#8221;<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28936,28702,28689,30271,49360,5075,28324,44254,28792,8350,42481\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cut_your_rest_intervals\"><\/span>3. Cut your rest intervals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Catching your breath for extended periods between sets isn&#8217;t going to work if your aim is fat loss, says Alberta personal trainer Cody Ivey. While he&#8217;s also a big fan of supersets, Ivey also doesn&#8217;t rest more than 30 seconds between any set when he&#8217;s leaning out.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_314302445.jpg\" alt=\"Cut your rest intervals\" style=\"width:843px;height:562px\" title=\"Cut your rest intervals\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Integrate_metabolic_finishers\"><\/span>4. Integrate metabolic finishers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While some athletes <strong>eschew cardio<\/strong>, that doesn&#8217;t mean they don&#8217;t integrate metabolic <em>&#8220;finishers&#8221;<\/em> into their resistance workouts. <em>&#8220;What&#8217;s worked for me in the last few years for fat loss has been <strong>adding in short, 5-10 minute finishers<\/strong> after my strength-training workouts <strong>1-3 times per week<\/strong>,&#8221;<\/em> says Cappotelli. <em>&#8220;A few examples are several sets of heavy farmer&#8217;s walks, battling ropes, double-unders (jump rope), kettlebell swings, and prowler sprints, or a combination of those.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/BattleRopes1c.jpg\" alt=\"Integrate metabolic finishers\" style=\"width:843px;height:562px\" title=\"Integrate metabolic finishers\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Hit_those_cardio_machines\"><\/span>5. Hit those cardio machines<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>High-intensity interval training, often called HIIT not only burns a slew of calories as you alternate all-out sprints with easy recovery periods, but it&#8217;s been shown to <strong>significantly boost post-exercise calorie burn for up to 24 hours<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;[HIIT] burns more calories in less time, which is <strong>ideal for people like me who work extremely long days<\/strong>,&#8221; <\/em><em>says Ivey.<\/em><em> &#8220;Also, HIIT cardio can build muscle, and <strong>more muscle equals more calorie expenditure<\/strong>.&#8221; &nbsp;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hiit-jumps.jpg\" alt=\" Run outdoors\" style=\"width:843px;height:562px\" title=\" Run outdoors\"\/><\/figure>\n<\/div>\n\n\n<p>To ensure that <strong>high-intensity intervals don&#8217;t gobble up circulating amino acids<\/strong> in your bloodstream intended for muscle repair and building, Ivey <strong>suggests<\/strong><strong> taking <a title=\"BCAAs\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA aminoacids<\/a><\/strong>, prior to training, especially if you prefer fasted morning cardio.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Run_outdoors\"><\/span>6. Run outdoors<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can certainly use the treadmill, stair-climber, or elliptical in the gym to do high-intensity intervals. But, California physique competitor Jimmy Everett, recalling his old football days, <strong>prefers HIIT training with elevation or on football pitches<\/strong>. Not only does that allow him to take advantage of the great weather, <strong>but he finds it more motivating to train outdoors<\/strong>, far away from the monotony of cardio machines.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pic.jpg\" alt=\" Run outdoors\" style=\"width:843px;height:562px\" title=\" Run outdoors\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Time_your_carb_cycling\"><\/span>7. Time your carb cycling<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cycling your carbohydrate intake, in which you <strong>reduce your consumption of carbs to fairly low levels<\/strong> \u2014 about 50-100 g per day \u2014 for several days, followed by a high-carb day, is <strong>a common approach in successful fat-loss programs. &nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-cycling-meal-plan.jpg\" alt=\"Time your carb cycling\" style=\"width:843px;height:562px\" title=\"Time your carb cycling\"\/><\/figure>\n<\/div>\n\n\n<p>For many athletes and bodybuilders like Everett, the <strong>high-carb day<\/strong> coincides with a leg day or heavy back day <strong>with the extra glycogen can be put to use powering<\/strong> through particularly tough training sessions. If you cycle your carbs, <strong>the higher-carb days to coincide with a heavy workout<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Beware_of_hidden_calories\"><\/span>8. Beware of hidden calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you enjoy a glass of juice with your meals or use it to mix your <a title=\"protein shake, GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\">protein shake<\/a>, <strong>watch out for the extra calories<\/strong>. While Pulido suggests the occasional glass may be fine, he reminds you that liquid calories &#8220;aren&#8217;t filling as whole foods that provide more volume.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to research in the <em>American Journal of Clinical Nutrition<\/em>, 37 percent of Americans&#8217; total daily calories come from sugar-sweetened drinks, including sodas and fruit juices, <strong>yet these calories do little to make you feel full<\/strong>. If you crave something sweet, a whole fruit provides more vitamins, minerals, and fiber, plus you&#8217;re less likely to eat additional foods <strong>because the volume is greater in your digestive system. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Trick_your_taste_buds\"><\/span>9. Trick your taste buds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exchanging higher-fat foods <strong>for lower-fat alternatives<\/strong> are always an easy way to save on calories, but many fear that the lower-fat versions aren&#8217;t as tasty. You may have trouble <strong>exchanging full-fat milk, for example, for its nonfat counterpart<\/strong> because of the latter tastes and bit watery.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/196u2hiybd6e5jpg.jpg\" alt=\"Trick your taste buds\" style=\"width:843px;height:562px\" title=\"Trick your taste buds\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Try this trick:<\/strong>&nbsp;Use nonfat milk for about three weeks, and then switch up to 1 or 2 percent milk. Suddenly that milk will taste creamier than the nonfat milk without having to resort to the full-fat version. And for every eight ounce glass, <strong>you&#8217;ll save nearly 50 calories and six grams of fat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Supplement_smart\"><\/span>10. Supplement smart<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you are cutting calories, especially from dietary carbohydrate and fat sources, <strong>your body is more apt to start using amino acids for energy<\/strong>, which is one reason why the majority of athletes spoke with <strong>increased protein intake<\/strong> while on a fat-loss the program. Whey powders are mixed easily and can consumed without a&nbsp;blender, you only need shaker.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/post-workout-protein-shake.gif\" alt=\" Supplement smart\" style=\"width:843px;height:562px\" title=\" Supplement smart\"\/><\/figure>\n<\/div>\n\n\n<p>Every physique athlete knows the power of a good fat-burner. Great example is <a href=\"https:\/\/gymbeam.com\/synephrine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Synephrine<\/a>, that works by <strong>stimulating thermogenesis- <\/strong>generates heat in the body, <strong>increasing energy expenditure<\/strong>. The body thus expends more energy from itself. Of course, if you add physical activity and a balanced diet to it, you will get results faster. While <strong>you should never expect a supplement alone to make you lean<\/strong>, a solid fat-burner can complement a smart fat-loss plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Get_rid_of_junk_food\"><\/span>11. Get rid of junk food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you remove all foods from your home you may be tempted to overeat, like snack foods and candy. Anything is OK in moderation, and a <strong>cheat here and there<\/strong> with <em>\u201echeat meal\u201c<\/em> is fine. But, many people have a difficult time with temptation and moderation. If you like little snack in the evenings, <strong>this method works the best<\/strong>: Simply don\u2019t have it around and you don\u2019t get chance to eat it.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/food-waaste-2.jpg\" alt=\"Get rid of junk food\" style=\"width:843px;height:562px\" title=\"Get rid of junk food\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Taper_your_calories\"><\/span>12. Taper your calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you&#8217;re lax on your diet, Canadian personal trainer Opydo suggests a simple solution: <strong>taper off your calories as the day goes on<\/strong><strong>.<\/strong> <em>&#8220;I find that, when dieting, when I eat the majority of my food during the day, I don&#8217;t get as hungry toward the evening and I don&#8217;t binge at night before bed.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Man-eating-crisps.jpg\" alt=\"Taper your calories\" style=\"width:843px;height:562px\" title=\"Taper your calories\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Avoid_short-term_solutions\"><\/span>13. Avoid short-term solutions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you&#8217;re looking for the recipe for long-term success, <strong>the answer entails more than following a short-term dietary<\/strong> fix to lose a few pounds. How do you keep the weight off for good? <strong>By adopting the lifestyle.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>&#8220;I just live my life around being healthy and active and staying optimistic, loving what I do,&#8221; says 30-year-old Everett.<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As you already know, <strong>you&#8217;ll be more successful if you&#8217;re able to make permanent changes<\/strong> in your food choices, but few of us have the machine-like ability to resist tempting snacks when cravings arise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;I&#8217;d say the most underrated aspect of losing fat is <strong>finding a nutrition plan that&#8217;s sustainable<\/strong>,&#8221; <\/em><em>says trainer Cappotelli<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;So many people go to extreme measures<strong>, cutting out carbs or going on a very low-calorie diet<\/strong>, which may work at first but is <strong>not healthy in the long run<\/strong>. So many people think the key to fat loss is always less, but what most people do not realize is that eating <strong>enough food<\/strong> is just as important in maintaining a healthy metabolism&#8221; <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Dont_seek_shortcuts\"><\/span>14. Don\u2019t seek shortcuts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A number of fitness models and athletes confided <strong>there is simply no shortcut to success.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;There&#8217;s definitely no secret to fat loss. It just takes <strong>good old fashioned hard work and dedication<\/strong>,&#8221; <\/em><em>adds Cappotelli.<\/em><em> &#8220;Just like with anything, <strong>the keys are time and consistency<\/strong>. Results come by doing the right things day-in and day-out. It&#8217;s making the <strong>right choices<\/strong> and sticking to your workout plan consistently, not <strong>looking for a quick fix or the secret formula to rapid fat loss.&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Bottom line is that there is no easy way out,&#8221; <\/em><em>adds Opydo<\/em><em>. &#8220;There&#8217;s no overnight recipe for washboard abs \u2014 <strong>the secret is consistency and effort<\/strong>. If you make the time and commitment to work toward your fitness goals, <strong>eventually you&#8217;ll get there<\/strong>!&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Find_a_sparring_partner_to_push_you\"><\/span>15. Find a sparring partner to push you<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Florida&#8217;s Tricia Ashley gets a big lift from her boyfriend, who doesn&#8217;t just coaches but gives <strong>plenty of motivation<\/strong>. Working out with a more advanced friend or a significant other can provide a big boost. <em>&#8220;I love working out with my boyfriend. He makes me move, keeps me focused, <strong>and pushes me when I&#8217;m tired<\/strong>,&#8221;<\/em> says Ashley.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/best-weight-loss-tips-fitness-man-women.jpg\" alt=\"Find a sparring partner to push you\" style=\"width:843px;height:562px\" title=\"Find a sparring partner to push you\"\/><\/figure>\n<\/div>\n\n\n<p><em>&#8220;I love to work with my fiancee,&#8221; <\/em><em>adds Hobbs, who competes in bodybuilding<\/em><em>. &#8220;She motivates me more than anyone. And our lifting sessions seem to turn into competitions every time we train together, <strong>so we always push ourselves to the next level<\/strong>.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"BONUS_QUESTIONS\"><\/span>BONUS QUESTIONS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">16. What fat-loss advice is the most overrated?<\/h3>\n\n\n\n<p><em>&#8220;The most overrated aspect of losing body fat is <strong>so-called miracle diets<\/strong>,&#8221; <strong>says Opydo<\/strong>. &#8220;People are always looking for an easy way out without having to put in the time and effort.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Most people don&#8217;t know how to maintain that kind of diet and don&#8217;t know how to increase other valuable macronutrients. An extended calorie deficit slows the metabolism and can set you up for a future of dieting struggles.&#8221;&nbsp;<\/em><em>&#8220;If you don&#8217;t know how to use a carb-cycling program effectively, <strong>cutting carbs is the most overrated<\/strong>,&#8221; <\/em><em>adds Ivey.<\/em><em> &#8220;Most people don&#8217;t know how to maintain that kind of diet and don&#8217;t know how to increase other valuable macronutrients. An extended <strong>calorie deficit slows the metabolism<\/strong> and can set you up for a future of dieting struggles.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. What fat-loss advice is the most underrated?<\/h3>\n\n\n\n<p><em>&#8220;In my opinion, <strong>the most underrated aspect<\/strong> of fat loss is food choices,&#8221; <\/em><em>says Everett.<\/em><em> &#8220;Everybody wants to lose body fat and look and feel better, but they don&#8217;t want to eat healthy. We are always looking for ways around the good foods that are <strong>proven to work time after time<\/strong>.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Many people avoid HIIT cardio for fear of losing muscle, but this kind of training actually builds muscle,&#8221; adds Ivey. &#8220;People tend to prefer steady-state cardio, but I find that HIIT training is <strong>where you&#8217;ll see your body change the most<\/strong>.&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/deadmill-hiit.jpg\" alt=\"What fat-loss advice is the most underrated?\" style=\"width:843px;height:562px\" title=\"What fat-loss advice is the most underrated?\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\"><em>source: bodybuilding.com<\/em><\/p>\n\n\n\n<p class=\"has-text-align-left\">What do you think of these tips from fitness trainers and competitors? <strong>Will you try to integrate them<\/strong> into your training and eating plan? Or do you have other <strong>tips you want to share to help others<\/strong>? Write them in the comments. If you liked this article, <strong>support it by sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Weight and fat loss are not easy. Check out 17 top tips from successful athletes. Incorporate them into your life and build a winning pattern of success.<\/p>\n","protected":false},"author":25,"featured_media":98859,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,7349,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282581","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-nutrition","10":"tag-weight-loss","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>17 tips on how to lose fat quickly and efficiently - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Weight and fat loss are not easy. 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