Many people have a common goal of wanting to lose weight as quickly as possible. People might be motivated for many different reasons.
For example, Rachel has a wedding coming up and she wants to impress all of her family members that she doesn’t normally interact with except on holidays or special occasions. Brad might want to shed some pounds because beach season is coming soon and he wants his friends to think highly of him. Or, Carson might need to lose weight because it is beginning to influence his day to day life of getting from place A to place B.
Whatever your motivations for losing weight, I am sure you want it to happen fast. Those who want to lose weight often seek answers to a common question, “How to exercise and lose belly fat fast”.
The Most Important Tool in Losing Weight- Diet
In order to comprehend how to exercise and lose belly fat fast we need to understand some key terms in the world of fitness and nutrition.
- Calorie Deficit
- Calorie Maintenance
- Calorie Surplus
- Refeed Day
These terms are important because if you understand them, you can align your diet so you naturally lose weight!
Calorie Maintenance is a term that refers to the amount of calories your body naturally burns in a day in order to survive.
Calorie Deficit then means that you are eating below the amount of calories your body naturally burns in a day. Therefore, if your calorie maintenance is 2400 calories and you eat 1800 calories, you naturally will burn fat at a rate of 600 calories for that day. This is why your diet plays a huge role in fat loss.
Calorie Surplus simply represents the calories that you eat beyond your calorie maintenance. For example, if your maintenance is 2400 calories and you eat 2800, you will gain weight in the form of fat or muscle depending on if you lift weights.
Refeed Day is a term that can be described as eating at your calorie maintenance level for one day out of the week as to ensure your metabolism does not fall too low.
Let’s pull this all together.
The key to losing weight is to set up your diet in a calorie deficit. You can find many calculators online that will help you discover what your calorie maintenance is. You can also use these calculators to find how many calories you should eat a day for steady rate of fat loss. For a healthy and steady rate of shredding fat, you should typically aim to eat around 600 fewer calories than your calorie maintenance.
If your calorie deficit is set at 1800, it is important to eat 1800 for the entire week. EXCEPT, once a week you should eat at maintenance. This is not necessarily a cheat meal, it is called a refeed day. You should still try to eat clean, but by eating at maintenance, your metabolism should stay steady over a long period instead of crashing.
How Should I Exercise to Lose Weight Quickly?
By now, you realize that the most important role in losing weight is your diet. However, if you pair a healthy diet with exercise you will notice much better results!
Personally, I lift weights 3x a week and make sure that I hit each of the main muscle groups.
A big key that helps me burn extra calories, is the 20 minute cardio session I hit right after. I have never been a runner and actually hate it. After doing my research I found how positive using an elliptical can be on weight loss. You burn calories while not straining any of your muscles in the process! Unlike running, using an elliptical is fairly easy on your body.
If you’d like to do your cardio at home, you’re in luck!
Let’s put this in perspective. If I am eating 1800 calories a day to reach my calorie deficit goal and I do a 20 minute cardio session on the elliptical, I can then eat 200 extra calories that day and not hurt my fat loss progress.
I could simply eat 1800 calories like usual and for this day, I would have burned off 200 extra calories of this goal. Technically, I would be at 1600 calories for the day.
When deciding how to exercise and lose belly fat fast, the choice is really yours. It all depends on how hungry you are feeling throughout the day. Dieting should not be a pain or a hassle. You should not feel like you are suffering. Do what works best for you!
What If I Want to Shred Fat Fast? Is It Safe?
Of course, anybody who is trying to lose weight is most likely trying to lose it fast. However, this is NOT the best course of action to take.
When you shred fat too fast, more often than not, the weight eventually will be put back on. The best way to shred fat is to lose weight at a slow but constant rate. This rate could be anywhere from 2-4 pounds a week.
Another downfall to losing weight too quickly, is that you will also lose a lot of muscle mass. A slow steady rate of fat loss allows for better retention of your muscles.
No, this will not be a quick fix to losing pounds, however, you will be much better off in the long run.
Losing weight is a marathon not a sprint.
What Is Your Next Step?
After carefully considering all the information above, you should be in perfect shape to begin your weight loss journey.
It is key never to make yourself suffer during diet and exercise. You should not feel like you are starving or in pain. If this is the case, you may need extra help in setting up a healthy plan.
What are my next steps?
- Calculate your calorie maintenance
- Make a plan and eat about 600 calories less than your maintenance level a day
- Set up an exercise routine you can stick with (Perhaps using an elliptical for 20 minutes 3x a week like I do).
- Don’t forget to enjoy yourself. Go out, have fun, eat a burger. Just get back on track the next meal, or the next day
Remember, Consistency is key. You’re not going to gain 50 pounds from one bowl of ice cream, and you’re not going to lose 20 pounds by eating under your calorie deficit for one day.
The process of being healthy, fit, and losing weight is surely going to take some time and dedication. Like I said, losing weight is a marathon, not a sprint.
Please let me know if you have any questions or if I can help in any way.
Founder of myshakercup.com