People often talk about diets vs. lifestyles. Diets don’t work to lose fat. Lifestyle changes do.

If you want to maintain a healthy body fat, I agree. But if you want to go from 20% body fat or more to 10% I don’t.

Fat is emergency storage for your body. Forcing your body to lose fat isn’t a healthy condition to stay in. Fat loss must happen fast.

Here’s how to lose fat fast.

1. Eat less.Start eating your body-weight in lbs x 16kcal (useFitday). Cut 500kcal one week later. Check the balance one week later again.

You Lose Weight:keep eating the same amount of calories.

You Don’t Lose Weight:cut another 500 calories.

Don’t jump on a 2000 calorie diet. Only cut calories when you don’t progress.

2. Maintain Muscle.Lose fat, not muscle. Muscle burns calories, fat doesn’t. The more muscular you are, the more calories you burn.

Eat.Fat is emergency storage. Your body will hold fat & burn muscle when you don’t eat. Don’t starve yourself, eat every 3 hours.

Eat Protein. Get at least 1g/lbs protein daily so your body can build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.

Get Stronger.If your body-weight stays the same & you build muscle, your body fat goes down. Get on StrongLifts 5×5.

3. Burn More Calories.Burn more calories than you consume and you’ll lose fat. Be more active. Not only will you lose fat, you’ll also be healthier & feel better.

Exercise.Tons of sports you can choose from: weight lifting, running,strength training, swimming, etc. Whatever you prefer.

Move More.Stop choosing the parking spots near the entrance, watch less TV, play less video games, … Get out & walk.

4. Do Cardio.Cardio makes you lose fat faster & allows you to eat more. If you burn 1000kcal using cardio, you can eat 500kcal more while still having a 500kcal deficit to lose fat. Here’s how to lose fat using cardio:

3 x30 Mins.Work yourself up to 4 x 45 mins a week. Do the cardio post strength training. You won’t lose muscle if you eat post workout.

Moderate Intensity.Your goal is to lose fat, not exhaust yourself. You should breathe heavier than when at rest, but not gasping.

Elliptical Trainer.I prefer the elliptical trainer for cardio. Feel free to try other cardio machines.

5. Eat Healthy.Your body stores carbs as fat when you eat too much of them. Carbs also cause carb cravings. Lower your carb intake, up your fat intake. This forces your body to use fat for energy.

Macronutritients.Switch to a 45% protein, 20% fat, 35% carb diet. Use Fitday to calculate your macronutrient intake.

Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …

Proteins. Get at least 1g/lbs proteindaily to build & maintain muscle. Eat meat, poultry, fish, eggs or whey every 3 hours.

Whole Grain Carbs.Cut your carb intake. Eat the bulk of your carbs within 90 mins post exercise & go whole grain: oats, rice, breads, …

Healthy Fats. Fat satiates, helping you fight hunger & carb cravings. Balance your fat intake: fish oil, saturated fat & olive oil. No trans fats.

Quit Junk Food.Quit junk food & soda. Limit junk food consumption to once a week & don’t overdo it.

Drink Water. Drink 1 liter per 1000 calories you expend. Your body will stop holding water if you drink more water.

Fruit.Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.

If you have trouble building the habit of eating healthy, check out the tips in StrongLifts 5×5 eBook.Click hereto get it for free.

6. Eat The Same Every Day.The more variety you build into your diet, the less you stick to it. Eating the same every day is more effective. It also teaches you food is fuel in the first place, not pleasure.

Select several healthy & balanced meals you like. Eat them every day. Change the meals when you get bored of them. Not fun, but effective. Think results.

7. Keep Yourself Motivated.Set goals & track progress. The weigh scale is not your best tool. Better are:

Fat Measurements. Measure your body fat weekly using a fat caliper.

Pictures. Take pictures every 4 weeks.

Blood test. Check health improvements.

Weigh Scale. Only use it once a week, like every Friday.

或言及節(jié)食與習(xí)性。節(jié)食非減肥良方，習(xí)性之更可也。

君欲保持健康體脂，吾以為然。然欲將體脂由兩成去至一成者，吾不以為然也。

脂乃身體應(yīng)急之存也。脂之強(qiáng)去者，非康健之勢(shì)可久持也。故脂當(dāng)速去也。

現(xiàn)有速去脂之方。

一 少食。食用每磅體重十六千卡（用Fitday）之熱量，一周后減去五百千卡。愈周再權(quán)察之。

若體重正去：以現(xiàn)卡路里量進(jìn)食。

若體重不去：復(fù)減五百卡路里。

勿躍至兩千卡之方。夫減卡路里者，唯逢君之不效進(jìn)也。

二 持肌。去脂，非去肌也。肌燃熱，脂不為。肌愈多，熱愈去也。

食。 脂乃應(yīng)急之存。若不食，體將留脂燃肌也。故勿自饑，每三小時(shí)進(jìn)食。

食蛋白質(zhì)。日食每磅體重一克之蛋白質(zhì)，則體之肌可守也。每三小時(shí)食以肉、禽、魚(yú)、蛋或whey。

增壯。若君之體重不更而肌增也，則君之體脂去矣。繼服StrongLifts 5×5。

三 額外燃熱。若卡路里入不敷出，脂可減矣。活躍其身，則非但脂之能減，體質(zhì)與感受皆愈佳也。

鍛煉。運(yùn)動(dòng)有百樣可擇： 負(fù)重、跑、力量訓(xùn)練、游泳等。任君挑選。

多動(dòng)。勿再尋入口處停車點(diǎn)，少觀電視，少玩視頻游戲，等等。出門散步可也。

四 有氧運(yùn)動(dòng)。有氧運(yùn)動(dòng)可速去體脂，可增君食欲。若君以有氧運(yùn)動(dòng)去一千千卡，則君可多食五百千卡，且尚有五百之失供去脂也。現(xiàn)示君如何去脂以有氧運(yùn)動(dòng)：

三次三十分鐘。每周做四次三刻鐘之鍛煉。力量訓(xùn)練之后做有氧運(yùn)動(dòng)。服post workout，則不失肌也。

中等強(qiáng)度。當(dāng)以去脂為目標(biāo)，勿自疲也。復(fù)靜時(shí)，唯呼吸加重耳，非氣竭也。

橢圓機(jī)。夫有氧運(yùn)動(dòng)，吾偏好橢圓機(jī)也。君亦可隨君意擇有氧運(yùn)動(dòng)之器械。

五 智食。若過(guò)食碳水化合物，則體存之以脂也。碳水化合物亦致癮。碳水化合物之用少，則脂肪之用多矣。故體將用脂以耗能也。

多量營(yíng)養(yǎng)素。轉(zhuǎn)用四成半蛋白質(zhì)、兩成脂肪和三成半碳水化合物之食方。用計(jì)算攝入多量營(yíng)養(yǎng)素。

菜蔬。菜蔬少含卡路里，既可果腹，亦不增重也。食如菠菜、花椰菜、蘆筍、沙拉、卷心菜等。

蛋白質(zhì)。日食至少每磅體重一克之蛋白質(zhì)，以建肌守肌也。每三小時(shí)食以肉、禽、魚(yú)、蛋或whey。

全谷碳水化合物。減食碳水化合物。運(yùn)動(dòng)后九十分鐘內(nèi)食大部分碳水化合物，且用全谷：燕麥、大米、面包等。

健康脂肪。脂之足需也，可去饑而毋念進(jìn)用碳水化合物。當(dāng)平衡脂之食也：魚(yú)油、飽和脂肪及橄欖油。勿用反式脂肪也。

戒垃圾食品。戒垃圾食品和蘇打水。限于每周食一次垃圾食品，勿過(guò)食。

飲水。每耗一千卡，飲一升水。多飲水則體不滯水矣。

水果。過(guò)食水果則轉(zhuǎn)為脂肪矣。限食于運(yùn)動(dòng)后，或服綜合維生素劑。

六 日不更食。節(jié)食譜花樣愈多，則堅(jiān)持力愈少。每日食譜不更更起效也。如是，則君亦知此第一要旨：食者，能源之需也，而非口實(shí)之歡也。

君可順君所好自選數(shù)份健康平衡膳譜，日食之。及厭，更之。非樂(lè)，唯益也。當(dāng)思其效。

七 自勵(lì)。立志，自省其進(jìn)。測(cè)重非最佳之策也。更善者乃：

測(cè)脂。以測(cè)脂器每周測(cè)體脂。

照相。每四周照相。

測(cè)血。察健康之增進(jìn)。

測(cè)重。每周限一次也，如每周五。