5 Ways To Burn Fat Quickly & Effectively

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5 Ways To Burn Fat Quickly & Effectively

Last updated on 31st March 2020 by Project U Fitness

There are a number of ways to lose weight fast… but many of them will leave you hungry, dissatisfied, and generally miserable throughout the day. Not to mention some methods can be incredibly unhealthy and detrimental to your long-term weight loss journey.

However there are proven, safe, and effective techniques and lifestyle approaches that can definitely help you with your weight loss and toning goals – without spending hours upon hours in the gym, starving yourself, or taking controversial and sometimes outright dangerous weight loss supplements.

Choose a few of these tips and approaches and work them into your daily routine over the next fortnight. As you progress and gain momentum try adding a few more into your schedule. The more positive steps you make towards your weight loss goals… the more weight you can expect to shed between now and two weeks’ time!

Here are five ways you can get started immediately…

 Drink Mostly Water

You would be surprised how much sugar and how many calories these soft drink companies manage to cram into their products. A typical sports drink or even “healthy” fruit smoothies are packed with carbohydrates and they simply don’t satisfy you like actual food would.

Water has absolutely zero calories and helps flush away excess water weight that you might retain. Always have a bottle or two on the go… and add some wedges of fruit (lemons and limes) and mint leaves to give it some kick and help jumpstart your metabolism!

 Reduce Your Daily Intake of Refined Carbohydrates

The best thing you can do to lose weight and tone up is to cut back on simple carbohydrates like soft drinks, fruit juice, white rice, white pasta, chocolate, sweets, and pastries. These are digested very quickly and provide a surge of energy but lack good amounts of fiber which will leave you unsatisfied and likely to eat much more later.

Try to swap those refined carbs for vegetables. It’s a great idea and actually quite easy to find suitable and tasty replacements. Instead of traditional spaghetti, try courgetti “spaghetti” made by spiralising courgette. How about cauliflower “rice” made by grating cauliflower? Instead of potato chips and dip, go for carrots/cucumber/celery and dip.

You will stay full for longer as the “complex” carbohydrates from these food sources are digested much slower than refined carbs. Veggies are also mostly water!

 Focus On Protein, Fat, and Vegetables

If you can focus on eating a plan based mostly on meat, healthy fat, and low-carb vegetables, your diet will contain all of the fiber and nutrients your body needs to be healthy and also to support weight loss.

It’s good to eat 2–3 meals per day and if you find yourself unsatisfied in the afternoon then add an extra meal. Each of your meals should include a source of protein, fat, and vegetables – mostly unprocessed foods.

Protein sources include beef, chicken, pork, lamb, salmon, tuna, and whole eggs.

Good fat sources include red meat, oily fish, avocados, nuts, butter, olive oil, and coconut oil.

Vegetable options include spinach, broccoli, kale, greens, asparagus, lettuce, and cucumber. Load up your plate – it’s very possible to eat huge amounts of them without going over your carb quota for the day!

Designing your meals like this will bring your carbohydrate consumption into a more optimal range for health and weight loss. Also do NOT be afraid of eating fat! Both low-carb and low-fat during the same time will make you feel miserable and possibly give up on your routine.

 Get A Good Night’s Sleep Every Night

Suboptimal sleep can throw you off your entire plan – it’s one of the biggest risk factors for gaining weight! Getting quality sleep is important and just that extra 30 minutes can invigorate you and enable you to make much better choices with your food throughout the day.

No more quick sugar fixes for breakfast looking for a boost! Eat a breakfast that’s high in protein. This will reduce cravings and calorie intake throughout the rest of your day.

Better sleep (aim for around 7 – 8 hours) is proven to also boost your metabolism and your body actually builds muscle while you’re asleep. Improved sleeping patterns means enhanced muscle tone!

It’s important to also weigh yourself in the mornings and take note of any flutuations. Studies have previously shown that people who weigh themselves every day are more accountable and are likely to lose weight and keep it off much longer.

What gets measured, gets managed!

 Get Your Sweat On!

While most people in the U.K. know that physical activity and exercise is healthy, as much as 26% of us get LESS than 30 minutes of physical activity a week!

Any exercise that gets your heart racing will burn up calories. But you’ll burn more calories if you pick a routine or program that engages multiple muscle groups at the same time.

You should most definitely consider group training classes and bootcamp sessions! The reality is that most people feel that they just don’t have enough time to exercise… while just 30 minutes of these classes burn around 200 to 300 calories while at the same time toning up your arms, legs, and abdominal muscles!

This type of high-intensity interval training (HIIT) burns even more calories per session which enables you to get the maximum health benefits in the least amount of time. No doubt it’s the most time-efficient way to exercise and research has found that HIIT burns up to 30% more calories than other traditional forms of exercise.

Drink coffee 30 minutes before you begin your workout – the caffeine can possibly boost your metabolism by up to 11%!

I really hope you enjoyed reading this blog post as much as I enjoyed writing it for you. Now if you would like me to personally help you reach your weight loss and fitness goals then I’d be delighted to help you and get you started FOR FREE!

Now here’s what I’d like you to do next.

Click here and enter your details to request your FREE 7-Day Group Class pass and our friendly and helpful staff will get you started!

Our premier group training gym and PT studio specialises in different forms of HIIT and functional training to strengthen your core and tone your body and offers a combination of HIIT, circuits, resistance training, and strength and conditioning!

Alternatively call us today on 07920 052218 to get booked in and find out more about our incredible classes and try one of our signature programs today!

We’d be more than happy to answer any of your questions and provide you with helpful tips and advice – without cost or obligation of any kind.

All the best,

Chris Roche

P.S. If you are looking for a reputable Buckinghamshire personal trainer then our PTs can assist you with general health and fitness, toning, fat loss, bodybuilding, and endurance events! All of our instructors are fully insured, vetted, and qualified.

Our strengths are being able to see the potential in every different client and to get the maximum out of them every time. We’re fun, cheeky, enthusiastic and very passionate about people achieving their goals!

Click here and enter your details to request your FREE 7-Day Group Class pass and our friendly and helpful staff will get you started!

Get started today with a FREE 7-Day Pass!


Project U Fitness

Project U Fitness, led by Chris Roche, has over 10 years of experience in personal training and group classes in Halton, Buckinghamshire and surrounding areas.

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