• Ben Yates

How to lose weight fast

Updated: Jan 17

Weight or body fat?

When someone says that they want to lose weight, they usually mean that they want to lose fat.

Imagine two people that weigh the same.

One is an elite sprinter and the other an elite Netflix and Doritos binger.

Same weight but vastly differing body fat compositions and health risk.

If you weigh 160 pounds and are 20% fat, it means that your body consists of 32 pounds of fat and 128 pounds of lean body mass (which is bone, muscle, organ tissue, blood and everything else).

That person who's body you admire from afar may look slim but in fact, they could still have an unhealthy body fat percentage and be at risk of getting diabetes and heart disease.

Which means it's not the weight we want to lose, it's body fat.

How to lose body fat fast

Firstly, what is fast?

Simply put, any more than 2lb a week and you risk losing lean body mass.

Which means that when we say fast, we mean consistent and sustained, and not the yo-yo-ing up and downs of a fad diet.

We all know the lose a pound, gain a pound, repeat indefinitely process, always ending back where

you start.

I'm talking about a steady 1-2lbs a week fat loss, every week, for months.

Get these strategies right, understand the fat loss process and you will achieve sustained, consistent and healthy fat loss until you reach your desired goal.

Here are two natural and easy to implement strategies that you can add to your routine to help you burn that body fat.

And, I'd go so far to say that if you do them right, you will guarantee to lose body fat.

Calorie counting It's vital that you are aware of what you're eating when you're trying to lose body fat and what changes you can make to ensure the process is as efficient and fast as possible.

Tracking your calories opens your eyes and forces your buried head from the sand.

The number of people that tell me they undereat but can't lose weight or fat is truly remarkable, and then after two weeks of calorie

counting suddenly see why that is.

We all under report what we eat, seeing it in black and white gives you the evidence you need to make changes.

Fat loss is only achieved through a calorie deficit, take the guesswork out of it and begin logging your food without much effort.

Use an app and hire a local personal trainer for a nutritional consultation if you're not sure how to set it up.

Move more This doesn’t mean necessarily slogging it out at the gym.

NEAT (Non-Exercise Activity Thermogenesis are calories burned during non-intentional exercise activities, such as walking, gardening, housekeeping, standing and sex.

The better your understanding of NEAT, the easier weight mana