Although it is possible to lose body fat quickly, there are some people who might have to work much harder than others to lose body fat quickly.

Why? This is because every individual has a different set of circumstances, metabolism, and genetic characteristics.

Regardless of individual differences, there is a basic formula that can help you determine how soon you can transform your body….

You can lose body fat quickly once you know how long it takes to burn a pound of fat. In every pound of stored body fat, there are 3,500 calories. You should focus on a daily caloric reduction of 300 to 700 calories less than the required caloric intake; this will ensure that you burn half a pound to two pounds of fat every week.

Even though your actual weekly fat loss will vary, depending on other factors, you can lose body fat quickly, safely, and maintain your results by losing half a pound to two pounds every week.

You risk triggering your body’s famine response, which enables it to protect fat stores by slowing down your metabolism, if you try to lose more than this amount. When you go overboard with trying to lose body fat quickly and lose more than half a pound to two pounds a week, you are weakening with your body’s ability to keep weight off and continue burning fat.

You need to remember that even though you want to lose body fat quickly, it’s critical to maintain a certain percentage of fat in your body to stay healthy. As a general rule, the following levels, based on the most recent statistics, should be followed when you want to lose body fat quickly.

Male
Aged Up To 30 = 9-15%
Aged 30-50 = 11-17%
Aged 50+ = 12-19%

Female
Aged Up To 30 = 14-21%
Aged 30-50 = 15-23%
Aged 50+ = 16-25%

As people get older, their body fat percentage will increase partly because of the loss of lean muscle mass. To stay in optimal health, men should maintain a body fat percentage of 8%–14% and women should work towards maintaining 13%–20% body fat. If your body fat levels drop below the recommended amounts for too long, you’re upping your risk of health problems.

How low you go depends on your personal preference and how you want your body to look, as long you keep it within a healthy target range.

We all know that if we are really serious about losing a little weight and getting rid of that fat that is hanging around our middle that we simply have to stop taking in so many calories.

But knowing and doing, especially doing it right, are two separate things.

Go overboard with caloric restriction and you can actually lose muscle instead of fat!

So how do we get it right? Watch Sean as he gives us the straight scoop. He really knows what he is talking about.

To help you on your way to a fitter, trimmer you, download one of our free Fat Burning Meal Plans.

And

Depending on what you eat and how much you exercise, weight control diets can be both good and bad. Most weight control diets require that you restrict your calorie intake to about a thousand or less calories per day.

Restricting your calories to such an extent makes your body feel like it’s in a famine, and so it goes into starvation mode. As a result, your body starts preparing for the next “famine” by holding on to every calorie it can.

Thus, when you go back to eating regular food or when you cheat on your diet you start gaining a lot of weight.

This is why most weight control diets aren’t effective. You end up gaining all the weight that was lost, and often you gain more weight than you lose.

It’s a good idea to create a deficit of a few calories instead of cutting back on a thousand or less calories per day, especially since your body doesn’t like to starve.

First you need to calculate the number of calories that your body needs everyday to maintain its current weight. Your daily caloric requirement can be calculated using any of the following two formulae: The Harris-Benedict Formula and The Katch-McArdle Formula.

(If you want a little more info, just do a simple Google search.)

Once you know your daily caloric requirement, in order to find your calorie intake for weight loss, simply reduce 15% to 20% from it.

Reducing your calorie intake by such a small amount will not make you prone to putting back on any weight that you lose, because it won’t trigger a starvation response.

Weight control diets such as the “cabbage soup diets” and “celery and cream cheese diets” are examples of diets that are designed for crash dieting.

These often require that you eat only one or two kinds of foods.

Excluding all other types of foods, you can eat as much of the prescribed foods as you want.

You really don’t need a doctorate in biology to figure out how wrong this is.

While you do lose some weight in the beginning, such weight control diets deny your body the necessary nutrition.

To make matters worse, you tend to easily gain the weight back on, and then some, because such diets trigger the starvation response.

The best weight control diets will require you to follow a healthy diet and exercise regularly.

Good weight control diets result from this perfect mix.

Your body starts to burn calories more effectively and quickly when you exercise, because exercise increases your metabolic rate.

Moreover, the protein required to build lean muscle is also provided by such diets.

You start to burn calories faster than you would otherwise as the increase in muscle mass raises your metabolic rate.

Since the minimal calorie reduction does not reduce the increased metabolic rate, you are able to burn calories such that you can lose weight in a healthy manner.

The market is filled with hundreds of books on weight control diets that make you eat unusual combinations of foods or impose strict limits on the amount of calories you consume.

You cannot expect these diets to work.

Follow the link below for more information on weight control diets that can help you burn fat in a healthy manner….

The myths and truths behind weight control diets.

The primary goal of all weight loss plans should be to burn fat and maintain muscle. There are two important aspects to burning fat: exercise and proper nutrition.

The most important element in any weight loss program is nutrition.

With the right nutrition, you can burn fat without losing lean muscle. Here’s my secret list of fat burning foods that will help you get on the right track. It is important to not only burn fat but also to keep healthy and ensure that your body is getting all the necessary nutrients in the right ratio; these amazing fat burning foods will help you do just that! Let’s consider each of the foods on my list.

1) Lean Proteins: The number one item on my list of fat burning foods. Lean proteins can be found in lean cuts of red meat, skinless chicken and turkey breasts, and fish (particularly, salmon and tuna). The omega-3 oils that are found in fish are actually healthy for you, so you need not worry about the oil content in fish.

2) Egg Whites: Egg whites are virtually fat free and are regarded as a very healthy source of protein. If you’re wondering how to eat egg whites, you can try them as white omelets, or simply fry, bake, or poach them. While egg whites can be bought from a store, you could also simply separate the egg white from the yolk at home.

3) Green fibrous vegetables: Vegetables such as broccoli, lettuce, cauliflower, green beans, and celery are some of the best green fibrous vegetables. These vegetables are good sources of vegetable fiber, vitamins, and other nutrients. Thus, green fibrous vegetables are also high up on my list of fat burning foods. At least three of your daily meals should contain green fibrous vegetables.

4) Low Fat Cottage Cheese: Casein and healthy milk protein are found in low fat cottage cheese. Casein is important because it ensures that the sugar and proteins are gradually absorbed into the blood stream, thus reducing the chances of an insulin spike. For this reason, low fat cottage cheese is also high up on my list of fat burning foods.

5) Other vegetables: Peppers, tomatoes, corn, cucumbers, and peas, some of the other vegetables, are high in fiber, antioxidants, vitamins, and minerals. These should definitely be a part of any fat loss program and are certainly on the list of fat burning foods.

6) Whey Protein: Available in powder form, whey protein also ranks high on my list of fat burning foods. Whey protein is the best source of the highest biological value protein. This implies that the body is able to use almost all of the protein obtained from whey.

7) Whole fruits: Some whole fruits should be consumed, albeit you need to make sure that they are high in fiber and low in fruit sugar. Some fruits that have a high glycemic index rank can cause the insulin in the body to surge. It’s best to choose fruits that contain lots of fiber and are ranked low on the glycemic index.

Oatmeal: Oatmeal is on my list of fat burning foods partly because it contains lots of good fiber. Eating oatmeal won’t cause an insulin spike in the body; this is because it is made of complex carbohydrates.

9) Skim Milk: Skim milk is virtually fat free and it contains casein; casein gels in the stomach, allowing the milk protein to be slowly released in the body. One good way of ensuring that your body receives a steady supply of protein is to drink skim milk.

To find out more about my list of fat burning foods, click on the link below to read the review of the Real Deal Body Transformation System.