First I have to say I wasn’t always so positive about losing weight. I hated dieting and doing cardio. So I had decided that I could dress to hide my fat and I was always going to have a little extra weight on me.

I weighed about 165 pounds give or take 5 pounds either way. I accepted that if I could stay in that range, I was could deal with that. And when I went into the higher part of the range, I’d lose the weight. But about a year ago I found myself lingering at the high end for awhile, then when I went over the high end, that was it for me.

Click here to see my solution to decrease fat

I had to do something to not only lose the 15 or so pounds, but actually just get down to the weight I really wanted (and that was not 165!). I was sick of my dwindling wardrobe options and I was not going to buy bigger clothes.

One day I was in an “I can do it” mood and was looking online to find some new advice to decrease body fat. I came upon this site with these cartoon-like characters on the page and it went into this audio presentation.

Now this wasn’t some magic solution for decreasing fat but rather a system that put all the pieces together and presented a real plan that I could work with. But before you just jump to the page to listen to the audio, there are a few important points you should be aware of to be successful.

You have to make a commitment

Underestimate the importance of this, and you will fail. This is something you probably already know, but it is something you have to be up to if you are serious about decreasing body fat.

Once you start to see weight loss after a week or so, it is a lot easier to stick with it too. Plus following the plan didn’t take a ton of time so it was easy to fit the workouts in.

Fat burning exercise program makes the difference

There are lots of fat burning exercise programs out there but this one seemed different. The biggest reason I had trouble following a program in the past is because I  was too busy to fit in all the workouts. With this plan all I had to commit to was an hour a few times a week, and I could do that.

The right diet still plays a part

Some people try to lose weight by exercising and others would rather diet to decrease body fat. Really you need to do both to see faster results. The diet part tended to be harder for me because I like to eat.

The cool thing about this plan is you don’t have to follow a crazy diet. I don’t know about you, but the starvation diet or the ones where you have to follow a strict plan just don’t work for me because after a few days I can’t do it.

Click here to see my solution to decrease fat

So these are the three biggies when it comes to the fastest way to lose weight in my opinion. Keep reading the articles below to get some of my fat loss tips and I hope you are able to get to the body you want and keep it that way. 

Here’s a quick video I put together with a few food tricks to decrease fat.

The secret to decrease body fat quickly is interval cardio training.

Applying interval cardio training is easy. Pick any cardio activity then alternate between going really fast then going slower for the same distance or time. Instead of running for 40 minutes, you do 20 minutes of alternating your intensity.

By working out this way, you will burn more calories in a shorter amount of time because you are making your body work harder. Changing the intensity (sprint/walk) increases your metabolism. And an increased metabolism allows more calories to be burned. Plus the increased metabolism stays with you longer than if you just maintained the same pace for the entire time which allows you to keep burning calories.

So if you like running for example…

You would sprint for lets say 30 seconds, then walk briskly or jog for 30 seconds, depending on what level you are at. You don’t want to still be out of breath after the slower intensity action, but you also don’t want to get back down to your resting heart rate. So if 30 seconds still leaves you pretty winded, then maybe you walk for 45-60 seconds or whatever works for you.

This works for everyone regardless if you are in decent shape and maybe just want to decrease abdominal fat or are a complete beginner who needs to lose weight in general and may only be able to start out with walking. For walking you could walk briskly then walk at your normal pace to accomplish this.

The interval cardio training can be applied to any cardio activity – biking, swimming, jump roping, stairclimber – so you have plenty of variety and options. Plus there are lots of outdoor options for those who don’t want to be cooped up inside.

I share this trick with anyone who wants to know how to decrease body fat quickly.  Whatever you choose to do, you want to be sure you are picking the fat burning exercise program which fits into your lifestyle and also gives you the best results.

Tip # 1 – Eat smaller meals every 3 to 4 hours. That means you probably have about 5-6 mini-meals we’ll call them throughout the day. By eating at shorter time intervals not only do you stay full but you burn off more of what you eat because your body can only digest so much food at once.

I don’t know who originally came up with the breakfast, lunch, dinner meal schedule but more people are realizing that may not be the best eating pattern to stay lean.

Tip # 2 – Drink water throughout the day, not just when you are thirsty. When you feel thirsty, that is a sign of body dehydration and you are overdo for a drink.

I always found it hard to make myself drink water when I didn’t want it, but a neat trick I found was to always keep a bottle of water with me wherever I go. So I take one in the car, keep one on my desk, take water to meetings, etc. I think you get the idea. By doing this, it makes it easier to continuously be sipping on it.

Tip # 3 – Make time to just eat your meals. By this I mean, don’t be standing over the sink eating, or even reading or watching tv, and definitely don’t eat while in the car. The reason this is helpful is that you are not occupied with something else.

Eating in a relaxed atmosphere with less stimulus lets you enjoy your food. I don’t know about you, but I like to eat and there have been plenty of times where I sat in front of the tv and within minutes I had eaten everything on the plate without realizing it. When that happens, your stomach doesn’t have time to tell your brain “hey, I’m full” and this is how overeating occurs.

Tip # 4 – Take your time and chew all your food. This one kind of goes with the above tip and was sort of alluded to already. Remember that it shouldn’t be a race to clean your plate. And don’t be taking another bite until you have already swallowed what’s in your mouth.

Take time to eat and drink, you don’t have to shoveling in the food and guzzling your beverage. Also, if you ever find yourself choking on your food, that is also a sign you are eating too fast.

Tip # 5 – Eat raw vegetables and fruit everyday. Not to be gross, but raw vegetables provides the ruffage you need to keep your system clean. Plus fruits and vegetables in the raw form provide nutrients your body needs.

So these are just a few tips to help you on your way to decreasing body fat.  After awhile these will become habit and you will do it without thinking. Losing the weight is the first step then once you no longer need to decrease fat, you will need to train yourself to maintain your new body.