To burn fat fast, eat more frequently, reduce your calorie consumption, do high intensity interval training and lift weights. Visible fat loss can be seen within one week.
- Eat six small, healthy meals every day
Eating throughout the day increases your body's resting metabolic rate, causing it to burn more calories. When too much time passes between meals, your body increases fat storage and burns muscle as energy. Healthy food choices include lean meats, grains, fruits and vegetables.
- Cut calories
There are 3,500 calories in a pound. Eat 500 fewer calories per day for 1 pound of fat loss per week through diet alone.
- Perform high intensity interval training
Alternate between periods of intense and moderate cardiovascular exercise. One recommended method is jumping rope at a moderate intensity for 30 seconds, then jumping rope at a high intensity for 10 seconds. Perform that pattern for 10 to 20 minutes. Interval training burns more calories than cardiovascular exercise at a steady pace.
- Do resistance training
Resistance training, such as weight lifting, burns calories during and after the workout. Muscle mass burns calories, so the body burns more calories as it gains muscle. Resistance training also prevents the body from burning muscle mass as calories are reduced.