In this article I’m going to touch on 5 common sense, easy tips to help you burn fat fast, which in turn will help you lose weight. But I’ve got to warn you, these tips and strategies alone are not a magic pill that will cut pounds off your body. To do that you need a holistic approach of healthy eating and exercise.

These are just a few of the strategies I’ve found to help live a healthier lifestyle and to keep my weight under control.

1 – Too many eggs can spoil the party. Try not to eat too many eggs; egg yolks are very high in fat, approximately 10% (10 grams of fat in 100), of which 27% is saturated fat, which clearly has implications for people at risk from high cholesterol or people who may be susceptible to high cholesterol. Try not to eat too many, less than 4 a week if possible.

2 – Break bad habits! If you have a habit of scoffing chocolates after your meal or as a snack, stop. Make them a luxury and an occasional treat, not a regular routine. Chocolates shouldn’t really be part of your diet at all, your body DOESN’T need chocolate, so don’t over do it, if you do have some. Make it a luxury you look forward to, maybe once a week to keep yourself sane and to reward yourself for your hard work during the rest of the week.

3 – Don’t just eat foods from one particular food group. To maintain a healthy diet you need to eat foods from every food group, every day. Fad diets where you just eat one food group are just that, fads, they don’t work long term because it’s not a healthy way to live. By avoiding or cutting out certain food groups, you are making yourself more susceptible to deficiencies and potential illness. Vary your diet on a day to day basis to keep yourself sane and stop you from getting bored of healthy eating – with the right recipes, healthy eating is fun!

4 – Don’t drink alcohol. This is a tough one for many people. But the simple fact of the matter is that alcohol is not good for you and has a very high calorie content. Not only is alcohol very fattening, it also lowers you inhibitions, and the diet that you’ve stuck to so well, will disappear into thin air after a few drinks, and the kebab or pizza shop/takeaway will start calling you.

5 – Get up and eat. Make sure that you eat within at least an hour of getting out of bed. You need to food to break the fast, to kick your metabolism back up a gear and charge up your body for a hard days work. Don’t wait around getting hungry, you need that food in your system, breakfast is far and away the most important meal of the day, miss it and you miss out. It doesn’t need to be big, but it needs to be healthy.

Right there are 5 simple tips you can put to use in your life immediately, to help get you on to the fast track to a leaner, healthier body. As I like to say, it’s not rocket science, you just the right direction, plenty of determination and commitment, and you’ll be hitting those goals quicker than you could imagine. Just remember to incorporate both healthy eating and exercise into your life if you want to reap the rewards and burn fat fast.

If you are like most people, you probably don’t have a lot of extra time throughout your day. Between work, family time, and other activities, you probably barely have enough time to sleep let alone workout. The good thing is that you aren’t alone and that there are still ways that you can squeeze in an effective fat-burning workout without giving up your entire evening.

The first thing we need to discuss though is a common mistake that many people make when working out. You see, most people make the mistake of working out too slow, and as a result they never really test their body. Sure, you might tone up a bit, but unless you elevate your heart rate and start burning calories, you’ll never lose those last few pounds that you need to.

One of the best ways that you can get started doing this is by implementing a cross-training routine into your weekly schedule. To do this, you just do a minute of exercise and then switch to a brand new machine. If you are at home, you can use dumbbells or tension bands to get the same effect. In some circles, they call this technique “HIIT” training, which stands for high intensity interval training. Although the name sounds complicated, it really just means that you workout at a very high intensity level for short periods of time. You can take a short break in between exercises if you need to, but the best way to burn fat is to quickly transition from one exercise to the next.

If I’m in a time crunch, I like to use this strategy at home by mixing up pushups, pull-ups, crunches, squats, lunges, and sprints. Just these few exercises alone can help you tone up and burn fat in a hurry. If you’ve got more time on your hands, then consider using weights or machines to get an ever better effect. You can alternative between legs and upper body, or isolate muscle groups if you prefer. There really isn’t a specific way you have to organize your workouts as long as you make sure to hit each and every muscle group throughout the week.

Once you get into a routine, you will find that the pattern will help you build momentum until you get on fat burning and muscle toning roll. It might take a few weeks to start seeing results, but as long as you consistently give a high effort without resting then you will certainly notice a change for the better.

The key to burning fat is consistent effort at high intervals so that you keep your heart rate elevated for long periods of time. Don’t let your body settle back down…otherwise you are mitigating the effect of your HIIT training. Keep pushing yourself harder until you start to see the results that you want. With as little as 20 minutes per day, you can implement a workout that will help you create the body you’ve always been after.

If you have been on a weight loss plan, more than likely you have counted calories.  There are many foods that actually burn fat, making it unnecessary for you to count calories to achieve weight loss.

With so many fad diets over the years, it’s hard to know what really works.  Weight loss and calories have always been associated with one another, but keeping up with calories isn’t really the right way to achieve your goal.  You can actually eat foods that work to burn fat throughout the day!

Did you know that there are actually foods that speed up your metabolism?  I know what you’re thinking – yeah, I have to eat lettuce, bean sprouts and carrot sticks for the rest of my life.  This is NOT what I mean.  You can eat foods that you love and still lose weight.  The secret is knowing what foods to eat at certain times of the day.  Weight loss has nothing to do with calories.

When you discover what foods effectively burn fat, you will be amazed at what you can eat and still lose weight!  Foods that contain vitamin C have properties that actually help your body burn fat.  Vitamin C actually dilutes fat, so eating these foods is a great way to help you lose weight.

Weight loss and calories are not words you need to associate with one another any longer!  Here are some other things you may not know about foods that burn fat – pectin, a substance found in fruits such as apples and pears, make cells in your body release fat.  There are many little tricks you can learn to help you have the figure you desire without starving yourself.  Isn’t this great news?

Foods that contain garlic and garlic oils are also catalysts in getting rid of body fat.   Capsaicin, a substance found in many spicy foods and peppers, has the ability to speed your metabolism, thereby causing weight loss.

There are many other tricks that many people do not know about when it comes to losing weight.  Don’t resign yourself to eating like a rabbit to maintain the slim figure you desire – you don’t have to.  Forget the term “weight loss and calories”.  For REAL weight loss, learn about all the methods available to lose weight with foods that burn fat!

Strength training does not only build muscles and strength. It also helps lose fat by increasing the body’s resting metabolic rate (RMR). Many people don’t understand this. Aerobic or cardio training is still the main activity for increasing the metabolism and losing fat. However, the standard 30 minute of continuous cardio activity will only burn calories during the exercise period itself. Once you stop, the metabolism gets back to normal and you no longer burn calories. Of course, there is an exception for high intensity training, which allows the body to continue burning calories as you sleep.

When you train your whole body with weights intensely using multi-joint exercises for both upper and lower body such as bench press, squats, deadlifts and pull ups, you have pretty much stressed every major muscle in your body. What this does is create a metabolic environment where your body has a full time job of trying to recover from the massive stress it has been put through.

The repair work is not a 9 to 5 activity. It is a continuous one as muscle fibres have to rebuild themselves with amino acids that is in reserve in the body, which is why consuming adequate proteins within an hour after working out is crucial. This activity will continue up to 48 hours after you have finished training. What this means is that your metabolism is elevated for many hours, burning calories as your little muscle “construction workers” build up the fibres to make them structurally stronger. Muscles are metabolically active. They require calories to be burned in order to maintain themselves. This is good news if you have developed muscle mass. You are burning calories at rest, even fat 24/7!

How do you train for optimum results to burn fat and elevate your metabolism 7 days a week for 24 hours? A good suggestion would be to train the whole body in one session 3-4 times a week with one day rest. For instance, you may train this way: Monday, Wednesday, Friday and/or Sunday.

You may want to experiment with supersets for 4-6 weeks (this is how long the body adapts to a particular routine before it stops being effective). There are two types of supersets. One is the Single Bodypart Superset and the other is the Antagonistic Superset. For the person who doesn’t have much time to spend training, we will focus on the Antagonistic Superset. This type of exercise focuses on working opposite muscle groups back to back without rest. This is an example of opposite body part combination. Each combination makes 1 set:

Legs: quadriceps (leg extension) + hamstring (leg curls)

Body: back (pull ups) + chest (bench press)

Arms: biceps (barbell curls) + triceps (tricep extension)

Shoulders: Front (dumbell front raises) + side (dumbell lateral raises)

You can make your own combination to keep the workout interesting and work slightly different angles of the muscle group to cover all areas. Keep to 3 sets of 10-12 reps per set with 1 minute of rest between each set.

Go easy on the cardio training, especially the steady state type, where you stay at the same intensity and speed for 30-60 minutes. It has been shown in research that you can actually lose lean muscle mass, which means a reduction in RMR. This, in turn, will make it easier to store bodyfat even though you have lost weight. You have not only lost fat, you have lost muscle as well, resulting in the ’skinny fat” look, which is far from attractive or healthy.

It is more beneficial to practice high intensity training, which is a combination of a burst of speed and steady pace training. For instance, you may walk briskly for 2 minutes followed by 1 minute of sprint and back to brisk walking for another 2 minutes. Alternate this process for 20 minutes followed by 3 minutes of cool down and you will experience residual RMR for many hours after you have laid your head on your pillow. Another advantage of this type of training is that it is not the boring typical “hamster on a wheel” type of training. You can even change machines during the 20 minutes to make it even more challenging.

Try supersets and high intensity training for 4-6 weeks and watch your body take shape as it loses fat. You’ll be amazed to see how effective this type of training is and how quickly you can see results in a short period of time. Don’t forget to incorporate 5-6 mini meals a day which combines lean proteins and fiber rich carbohydrates in each meal for more effective results. You won’t regret it!