Lose Weight FAST: Diet and Exercise

By Phil Lancaster

April 4, 2021

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Lose Weight Fast Diet and Exercise

7 Things You Must Know to Lose Weight Fast

1. You cannot lose weight unless you are in a caloric deficit. Simply put, your body must metabolize (burn) more calories each day than you are taking in.

2. You can be in a caloric deficit either by eating less or exercising more, but preferably both.

3. Fat doesn't make you fat. Sugar makes you fat.

4. Eat natural foods, with as little processing as possible. Shop in the fresh produce section of the supermarket or, if you have one, the local farmers' market.

5. To lose weight fast, do aerobic exercise like running, walking, cycling or HIIT (High Intensity Interval Training) at least 3 times a week.

6. To sculpt your new body, do resistance training, either body weight (pushups, dips etc.) or weight training (bench presses, bicep curls etc.)

7. Get a full medical checkup and consult your doctor before taking on any new diet or exercise regime aimed at helping you to lose weight fast.

You can lose body fat (and as a result weight) fast when you tackle it with the right diet, exercise and mind set. But the first thing you must be able to do is measure it. This is the only way you will know for sure what's working for you and what isn't. And there are strong psychological reasons as well.

Watching your body fat percentage go down will continually motivate you to keep going, Especially when you see it translated into a visible six pack or dropping a dress size or whatever your personal goals are.

We'll talk about goal setting later.

For all round health and fitness and to lose weight fast, you need both a healthy diet and an exercise plan. See also:

For women: The Cinderella Solution for Weight Loss

For men: The Flat Belly Secret

For men and women: 8 Week Custom Keto Diet Plan Review

I can personally vouch for the Keto diet's effectiveness in reducing body fat quickly and consistently. But check out all 3 to find the one that suits you best.

To lose weight fast, I can also recommend the book I wrote personally on this subject. It's published on Amazon but also available for immediate download from 4 Minute Keto. It's just $14.99.

Measure How to Lose Weight Fast

Measure How to Lose Weight Fast

To measure your body fat percentage, you need a good set of scales that measure both your weight and your body composition.

 These scales use bioelectrical impedance to measure body fat.  They send a very low and totally safe electrical current through the lower half of the body. Since it flows more quickly through water and muscle than bone or fat, the scale measures the speed of the current. Using that number, the scale estimates body fat using a multi-step, mathematical formula. Many scales also calculate your BMI (Body Mass Index) and can upload all of the data to your smartphone, so that you can record your progress. And even share it with your friends.

I've reviewed 4 of the best body fat scales here. They are all available from Amazon and have 4 and a half or 5 star ratings from genuine Amazon purchasers. Prices are in the $30 to $50 range.

Ideal Weight for Men

Weight Chart for Men

In order to lose weight fast (or slow, for that matter) you absolutely must have a goal weight in mind.

If you are a man, this chart will help you determine your ideal body weight range, based on Body Mass Index (BMI) calculations.

Simply follow the line up from your height to where it intersects with the white range then follow the bottom of the range to the left to determine the lowest weight you should be and the top of the range to determine the highest.

If you have a light or compact frame, aim towards the low end of the range and if you have a large or muscular frame, aim towards the high end.

Most people will fit comfortable towards the middle.

But wherever you fit, make that your goal weight and stick to it.

Ideal Weight for Women

Weight Chart for Women

In order to lose weight fast (or slow, for that matter) you absolutely must have a goal weight in mind.

If you are a woman, this chart will help you determine your ideal body weight range, based on Body Mass Index (BMI) calculations.

Simply follow the line up from your height to where it intersects with the white range then follow the bottom of the range to the left to determine the lowest weight you should be and the top of the range to determine the highest.

If you have a light or compact frame, aim towards the low end of the range and if you have a large or muscular frame, aim towards the high end.

Most people will fit comfortable towards the middle.

But wherever you fit, make that your goal weight and stick to it.

Average Body Fat Percentage for Men

Body Fat Percentage for Men

The average body fat percentage for American males at various ages is shown in this diagram.

As you can see, it increases with age, but this doesn't mean that it has to. That's just what the statistics are telling us.

It may mean that older guys need to work a bit harder in order to lose body fat and especially to lose body fat fast. The chart shows that males 56 and older have an average body fat percentage of 26-31% and that overweight men are 31-34%.

At 77 years of age, I have a body fat percentage of around 15% but if I follow a strict Keto diet for just two weeks, that comes down to 13% and I have a definite six pack.

Average Body Fat Percentage for Women

Body Fat Percentage for Women

There are two types of fat that make up your total percentage. Essential body fat and stored body fat.

Your body needs essential body fat to function properly. It helps to regulate body temperature, provides cushion for the internal organs, and provides you with energy during illness. This type of body fat has a percentage measure of 10-13% of body mass for women and 2-5% of body mass for men. It's higher in women because of the supporting role it plays in pregnancy.

The other type is excess fat that your body does not require to function properly. It increases your risk for hypertension, type-2 diabetes, and hyperlipidemia. Fat mass is different for different individuals but consists of 80% adipose tissue and 20% water.

2.1 Billion People Are Obese or Overweight

Middle Age and Weight Loss

Data from an analysis of 188 countries indicates that around one third of all people on Earth are now either overweight or obese. This is a total of 2.1 billion people! Around 60% of adults and 13% of children in the United States fall into this category. Perhaps even more worrying is the fact that children’s obesity is increasing at a faster rate than that of adults.

And it's only gotten worse during the Covid-19 pandemic, as more and more people, both adults and children, spend their days at home, in front of the computer or television and make their purchases online.

Besides obesity, one thing that all of these people have in common is that they want to learn how to lose weight fast.

The obesity crisis is also building up a massive future debt that our children and grandchildren will inherit responsibility for.

To put it bluntly, we used to be able to rely on obese people to die young, as they succumbed to weight related illnesses such as heart attacks and diabetes.

But modern medicine has circumvented this through blood pressure and other drugs and through intervention operations such as bypass surgery, implants and transplants, all at great cost.

But the real cost is yet to come, as those who are having their lives (but not necessarily their quality of life) extended unnaturally, become a strain on our healthcare system, including doctors, hospitals, palliative care and aged care facilities.

The bottom line is don't me one of these people. If you are obese, start your weight loss journey now. And if you are just a bit overweight, understand that this is a path you don't want to go down. Start to lose weight fast now, get to your ideal body weight and body fat percentage... and stay there!

Why and How Does Your Body Burn Fat?

It will help you achieve your goals to lose body weight and body fat fast if you understand why and how your body burns fat.

Your body burns fat when there’s no immediate energy available. When there is no more glucose (sugar) in your bloodstream. It’s like finding there's no cash in your purse or wallet and going to the next available resource, your ATM.

There is a sequence that your body follows to get energy and it's important to understand this.

Glucose

The sugar in your blood is your immediate energy source. It’s like the cash in your wallet or purse.

Glycogen

Glycogen is stored glucose in your liver and muscles. While easy to access, there’s not much there. An analogy could be the money in your checking account. It's ready for an emergency when your glucose level is depleted.

Body Fat

The most efficient way for your body to store energy is body fat. But your body likes to save it up for the possible lean times ahead so it's the least accessible. It's a bit like the savings in your retirement account. But to lose body fat, this is the energy storage that you must target.

Muscle Tissue

Muscle tissue can also be burned. It's your body's last-ditch effort to get energy and will switch in if your body thinks that it's starving. It's why people suffering from anorexia have no muscle tone. If you’re starving or losing weight too quickly, your body starts burning muscle. It's like running out of money and having to go into debt in order to keep going.

How to Use This Sequence

Understanding this order of energy-burning shows us that there are ways to manipulate the foods you eat and the ways you exercise to burn fat faster.

It's relatively simple.

Fat burning won't start until the glucose in your bloodstream and the glycogen in your cells have been used up.

When glucose and glycogen stores are gone, your liver can make glucose or burn body fat for energy. If you start (or continue) exercise at this point of time, you will burn fat.

You mustn't starve yourself (intermittent fasting is OK) or you'll start burning muscle.

The best step by step blueprint to achieve this is The 8 Week Custom Keto Diet Plan.

Don't Neglect Your Skin

While this article is all about looking and feeling younger by losing body fat and achieving your ideal weight, the other think that affects how other people perceive your age is the look and feel of your skin.

A regime that looks after your skin with all-natural products is an essential part of your approach to ant-aging.

You can read my recommendations at The Best Anti Aging Skin Care Products.

Lose Body Fat Diet

Keto Diet Weight Loss

As anyone who's followed me knows, I'm a big fan of the ketogenic diet. Usually referred to as the keto diet.

This is because it's based on sound scientific principles. And it works.

You provide your body with essential fats and proteins and eliminate carbohydrates that your body would normally convert to sugar for fuel.

This puts your body into a state of ketosis. So that when you exercise, your body has no choice but to metabolize (burn) fat for fuel.

So the Keto Diet, in conjunction with exercise, blasts your body fat percentage and forces you to lose body fat.

And losing body fat is far and away the best method to lose weight fast.

I've even written my own book on combining the Keto Diet with a 4 minute a day HIIT (high intensity interval training) workout plan. Check it out at 4 Minute Keto.

Lose 23 lbs in 21 Days

Flat Belly Fix Banner

Now while diet and exercise are the only way to achieve long-term, sustainable fat loss, I totally understand that sometimes you just need to lose body fat fast in the easiest possible way.

Whether it's for your own or your best friend's upcoming wedding, and you just can't spend time at the gym or follow a specific diet, you just need results now, this is for you.

This program was developed almost by accident by a first responder who got caught up in his own team's capsicum spray and developed from there a delicious hot beverage that his wife used to lose 23 lbs in 21 days and rekindle their sex life.

So by all means follow the rest of the advice in this article to sculpt the body you want, but if you want a rapid start to lose body fat fast, click on the image above or on FAT BELLY FIX now.

It's an inspirational story.

How to Lose Body Fat Fast and Get a Six Pack

Detox to Improve Your Body

In order to get a six pack, you must do two things.

1. Exercise your abs so that the muscles become strong and prominent. As the main purpose of your abdominal muscles is to support your back, this will have the added benefit of eliminating back pain.

2. Reduce your body fat percentage so that your natural six pack is revealed.

Your 6-pack will start to appear once your body fat percentage falls below 15%, so this should be your first aim.

If you want it to look like the image above, you need to get it down to 10% or even to single digits. Though difficult for most people, this is certainly achievable if it's something you really want.

You can do it with a combination of diet and exercise.

You should follow the Keto diet exactly for two weeks. This will put your body into a state of ketosis, so that it burns body fat to fuel your exercise program. Your body fat percentage will start to plummet during this phase. Then for the next week, still eat healthily with no processed food, but include some carbs, especially fruit for its vitamins, enzymes and fiber.

At the same time, you need to perform three types of exercise.

Phil Bench Press

The Author Bench Pressing at Home

The first is resistance training. Best is weight training, such as bench presses, bicep curls and squats, but if you don't have access to weights, substitute body weight exercises such as push-ups and dips.

The point of resistance training is to increase muscle mass, which will make you look and feel better and to speed up your metabolism, which in turn will burn more fat. More on this later.

The second type of exercise targets your abs. These are mostly static, such as leg raises, regular planks, extended planks, oblique planks and stay and hold sit-ups. But regular sit-ups have a place as well.

And the third is cardio. This can be part of your daily routine, such as an hour's walk or bike ride, or it can be the most effective of all, a quick, short bout of HIIT (high intensity interval training). The two benefits of HIIT are the ongoing long term burn that you get, coupled with not requiring a major time commitment.

Six Pack or Flat Tummy for Women

Skin Care Girl and Vitamin D

While some female athletes want six pack abs and will undergo a diet and training regime to get them, most women just want to have a nice, flat tummy.

The good news is that's exactly what you will get by tackling a similar regime as that described above for men.

Men's and women's bodies react differently to diet and exercise. If you follow the Keto diet for 2 weeks on, one week off and do light resistance training, plus cardio and abs-specific exercises, you will end up with the flat tummy you want.

Lose Body Fat Exercise

Exercise to Lose Body Fat Fast

Do you really, really want to lose body fat? Of course you do.

Then you must exercise.

If you want a quick start, then you need to lose weight fast with THE FAT BELLY FIX and then follow an exercise regime to firm up the muscles and keep your metabolism working overtime.

The best exercises are light weight training which firms up your muscles, walking which is great for your glutes, quads and calves, bike riding which is great for absolutely everything  and any type of HIIT (High Intensity Interval Training).

Check out the top 5 fat loss fast exercise videos below. Make sure sound is ON.

The Top 5 Fat Loss Fast Exercises

For three different but effective weight and fat loss solutions, see also:

For Women: The Cinderella Solution for Weight Loss

For Men: The Flat Belly Secret

For Women and Men: 8 Week Custom Keto Diet Plan Review

Phil Lancaster

About the author

Phil is a septuagenarian who believes in an enjoyable, healthy lifestyle through exercise and healthy eating. His website is all about helping others to look and feel younger. The Aging Slowdown website covers diet, exercise, skin care, sexual health, your immune system. stress relief and better sleep. For those moving into retirement and concerned about income and lifestyle, there's an entire section devoted to creating an online business at any age.

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  1. Hi, I’m very happy to have read this important and interesting information you have shared. I like how you presented the sequence, and explanation of how and when our bodies burn fat. This well organized. I am going to share this information with my girlfriend, she will love it. This is very helpful, thanks for sharing.

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