You will come across thousands of quick fat loss diets on the market.  How do you know which diet is the right one for you?  To get started on your quick fat loss diet read the following 5 simple tips.

When planning your diet you must first look at how many calories you eat.

How do you know how many calories you should consumer per day?  To find out how many calories you should consume per day, there are many formulas on the internet that you can follow.  Your caloric intake should not be lowered more that 15-20% once you figure out how many calories you should have per day for maintenance.  You should not cut calories drastically when trying to plan a quick fat loss diet.

Proper nutritional requirements are a must when following a quick fat loss diet.

Protein, carbohydrates and fats should be eaten each day in certain amounts. Each day you should aim for 45% Carbohydrates, 35% Protein and 20% Fat.

Space out your meals each day.

The traditional 3 meals per day are a no-no on a quick fat loss diet instead you will need to eat more frequently. Eating 5-7 small meals every 2-3 hours is what you should aim for each day.  You will have many negative effects on your body during a quick fat loss diet if you only eat 1-3 times per day.

The quick fat loss plan requires that you drink more water each day.

If you want to reshape your body and lose weight you have to realize that water intake plays a huge role in achieving these goals.  Not drinking enough water will force your body to become dehydrated, and this is not a good thing.  There are many negative side effects of dehydration, and these side effects will be a problem for other steps in your quick fat loss diet.

You must add exercise to obtain your goals with a quick fat loss diet.

Exercise is very important to this plan, and you must start exercising immediately if you want to reach your goals.  Decreasing caloric intake alone cannot help you lose weight. If you have more lean muscle mass, your body burns fat quicker.  You must exercise to build lean muscle mass.

A quick fat loss plan requires both cardio exercise and weight training.

Choosing a correct plan for a quick fat loss diet incorporates many factors. To reach your goals quicker you should follow all of the steps listed above.

A quick fat loss diet plan incorporates all of the factors above, but there are many more factors you must think about too.

When beginning an effective weight loss plan, you need to understand how to structure a proper daily intake of calories to lose weight fast.

Many studies have shown that significantly depriving your body of calories may actually work against you, and that a far better solution is a small reduction that burns fat more gradually.

Using a round number of calories to cut out (like 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake.

This is because the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption.

For example, cutting 500 calories from a 2000 calorie diet represents a much larger decrease than cutting those same 500 calories from a 3500 calorie plan.

Instead, you should aim to use a percentage decrease in calories to lose weight fast.

The most effective and widely accepted percentage is 15-20% below your maintenance level.

Your maintenance level is the number of calories you require each day to maintain your current weight.

There are two formulas you can use to determine your own individual number of daily calories to lose weight fast…

The “Harris Benedict Formula” requires you to first determine your basic metabolic rate (BMR), which is the number of calories your body requires daily for natural processes such as breathing, circulation and digestion.

You then use an activity multiplier to take into account your additional daily activities to determine how many calories you need daily to maintain your current weight.

You can then decrease this number by 15-20% to find out your daily intake of calories to lose weight fast.

Calculate the BMR by using the following formula:

Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) – (6.8 * age in years) = BMR
Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) – (4.7 * age in years) = BMR

Multiply that number by the activity multiplier:

Sedentary = BMR * 1.2 (if you get little to no exercise)
Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)
Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)
Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)
Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).

Reducing that number by 15-20% will provide you with the target number of calories to lose weight fast.

The other formula you can use to determine your target calorie reduction is the “Katch-McArdle Formula”.

This formula is an even more accurate way to determine your target number of calories to lose weight fast because it factors in your lean body mass, leading to a more accurate metabolic reading.

To use the Katch-McArdle formula, calculate your BMR using the following:

BMR = 370 + (21.6 X lean mass in kg)

Your lean body mass simply represents any type of body weight that is NOT fat.

You can determine this number if you have had your body fat levels tested.

The more extreme your body type (leaner or fatter) the more critical it is to factor in your lean body mass to determine your target number of calories to lose weight fast.

Once you’ve factored in your lean body mass, you simply use the activity multiplier and then reduce by the 15-20% required.

Reducing your calories by more than this level can end up slowing down your results by triggering your body’s natural starvation mechanisms.

If your calories dip too low, your body will stop burning fat as a way to conserve energy.

Reducing calories to lose weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass doesn’t decrease.

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You must give your body all of the nutrients that it needs each day. This includes all of the macronutrients in percentages of 35% protein, 45% carbohydrates and 20% fats.

In order to keep your metabolism fired up all day long you will need to eat more frequently. This is one of the ways to reduce fat and will require you eating 5-7 small meals per day rather than the traditional 3 square meals per day.

For your body to function more properly and lose fat faster you will need to add more water to your daily routine. This is one of the best ways to reduce fat because it prevents your body from becoming dehydrated.

You should also know that working out at a high intensity while performing your cardiovascular exercise is one of the best ways to reduce fat quickly. You simply need to perform your exercise for 15-25 minutes on 3-5 days each week.

Weight training helps to build lean muscle mass which in turn will help your body burn more calories even while resting. This is one of the best ways to burn fat and should be performed 3-4 days each week.

Something that you should cut out of your workout plan nutrition is alcohol. There are many reasons to cut alcohol out of your diet while looking for ways to reduce fat. Some of the reasons are; alcohol disrupts your sleep, has no nutritional value and dehydrates your body.

You must be aware of everything you put into your body, even liquids. Liquids such as juices have calories that can add up quickly and push you over your calorie limit for the day.

Calories are a very important factor when you are looking for ways to reduce fat, you must have a balance. If you eat too many calories you will gain weight, but if you cut too many calories, this could also keep you from losing weight. Your body has a survival mode when you cut your calories by more than 15-20% that will prohibit you from losing weight.

Some ways to reduce fat can seem strange or counteractive, however they are important nonetheless. You need to workout as listed above, yet you also need to give your body a full recovery for a full week every eight weeks. After so many weeks of training your body needs a recovery period.You should take a full week off after about 8 weeks of straight training.This means to take a break from weight lifting and cardio exercise.This may not sound like one of the best ways to reduce fat, but it is essential if you want to keep your body healthy and strong.

Losing weight can be difficult and you must track your progress in order to stay on track. You should not compare your results with others results, as many people lose weight at different speeds.

Try one of our free fat burning meal plans to get you going in the right direction.