5 Steps to Quickly Lose Weight and Burn Fat

1. Creates a calorie deficit

To lose fat, you must eat fewer calories than your body burns daily. To calculate how many calories you need to eat daily in order to lose weight, you must multiply your weight (in kilograms) by 22. So, if your weight is 82 kg, you will need about 1800 calories a day, spread over 5 -6 small meals. Note that this is an estimate only. This amount varies by around 10-20% and depends on your training frequency and the weight you want to lose, etc.

2. Preserves the musculature with proteins

When we lose weight, we realize that, in addition to fat, we also lose muscle mass. This may look very good on the scales, but the mirror tells you a different story. Therefore, you must ensure that your diet contains a sufficient amount of high-quality protein - preferably around 2.2 grams per kilogram of body weight. So, if you weigh 82 kilos, you need at least 180 grams of protein a day. High-protein and low-fat bars ensure your daily intake of high-quality protein.

3. Eat little and many times a day

Skipping meals is not the ideal way to lose weight. In fact, skipping meals lowers the metabolic rate and leads to a drop in blood sugar levels , leaving you feeling tired and hungry. To combat this feeling, you should regularly eat calories throughout the day. Eat energy bars and drink shakes to provide an ultra-fast intake of amino acids needed to build muscle after your workout.

4. Uses a combination of resistance and aerobic exercise

If you want to speed up your metabolism, burn calories and lose fat faster, a combination of aerobic and resistance exercises (eg weight training) is the best solution. In the initial phase of your diet and training program, it is possible that your weight does not vary much. This is due to the increase in muscle mass. But your physical shape is changing. The waistline decreases and the muscles become harder and more defined. Try doing three resistance training sessions a week and gradually add cardiovascular exercise to your program (such as jogging, cycling or aerobics 2-3 times a week).

5. Use fat burners

Most people tend to lose weight quickly in the first and second week. Afterwards, the speed of fat loss tends to slow down, sometimes coming to a complete stop. To lose weight, opt for thermogenics. Studies show that , when combined with a proper diet and exercise program , these supplements help mobilize and burn fat.