These are 10 actual ways to speed up fat burning to lose weight faster. Find out how to boost weight loss. If you want to burn fat faster or if you want to speed up your metabolism this video will help you do just that.

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Losing weight and burning fat can be very challenging, and it's especially hard to stick it out if you don't see quick wins in the form of results either in the mirror or at least on the scale. Luckily there are simple and effective ways to significantly speed up this process. Whether it's changing your diet, increasing your physical activity, or making small lifestyle changes, there are many options available to help boost your metabolism and get your body burning fat more efficiently. So today I want to go over 10 simple ways to speed up your fat loss, and each one is backed by scientific evidence proven to be effective at helping people lose weight and burn fat.

And first I want to start with a technique that many of you have never heard of known as A protein-sparing modified fast or PSMF in short. This is a weight loss approach designed to get lean as fast as possible. It accomplishes this by putting you through a low-carb, low-fat, high-protein diet that restricts calorie intake to a minimal level. The PSMF diet typically only includes lean protein sources such as chicken, fish, and turkey, as well as low-carb vegetables like spinach, broccoli, and cauliflower. Other foods are avoided. Now, before you go ahead and implement this strategy, I would only do this if you have a body fat percentage over 26 percent as a male and 39 percent as a female. In those scenarios, you can implement a PSMF for two weeks on, and then take two weeks off where you bring your calories back to maintenance with a more even distribution of protein carbs and fats, just make sure you're not exceeding maintenance calories.  four to twelve.  weeks without risking muscle loss as long as you get enough protein and are also lifting weights. Also if you’re leaner than 26 percent body fat as a man and 39 percent as a woman, I wouldn’t implement it on a consistent schedule. Instead, just follow a protein-sparing modified fast diet one or two non-consecutive days per week where you eat according to the PSMF guidelines. You want to try to do this on days that you’re not exercising because your body doesn’t need the additional calories on those days. Simply only consume lean protein sources and avoid all other foods. Make sure to get at least .73 grams of protein per kilogram of body weight per day while following this schedule. Even though following this kind of eating style can be challenging, when it's done right, it’s one of the, if not the, fastest ways to lose weight while retaining muscle mass.

Another strategy instead of a protein-sparing modified fast is to simply do a more aggressive cut. In other words, you increase your calorie deficit. Keep in mind that once again your current level of body fat determines how much more aggressively you can cut your calories back without losing muscle and if you don't know your body fat percentage just stick with me I'll show an easy way to figure it out. So If you're a male with over 26% body fat or a female with over 39% body fat, you can shoot for a calorie deficit of 40-50% under maintenance calories. If you're a man with between 21 and 26% body fat or a female with between 33 to 39% body fat, you shouldn't create more of a calorie deficit than 30 to 40% below maintenance. If you're 14 to 21% body fat as a man or 24 to 33% body fat as a woman, go for a calorie deficit of 20-30% under maintenance. And finally, if you're 10 to 14% body fat as a man 14 to 24% as a woman you can go for a calorie deficit between 5 to 20%. (**)

Even with these more aggressive deficit numbers, you shouldn't worry about losing muscle. As long as you're getting enough protein, lifting weights, and getting enough sleep, the amount of muscle you'll lose should be minimal. For example, in a study where men and women were placed on an 800-calorie-per-day diet for 12 weeks, they managed to still maintain their muscle mass as long as they were weight training 3 times a week. (1) Also, In another study, obese men were instructed to eat 1,000 fewer calories per day while lifting weights 3 days a week and they were able to maintain their muscle mass while dropping over 20 pounds of fat. (2)
This actually brings us to my next point. You should primarily focus your workouts on strength training and muscle growth because that'll help you maintain muscle mass as you drop body fat. Maintaining muscle mass is not only beneficial from an aesthetic perspective, but also from a long-term weight loss perspective because carrying more muscle will improve your metabolism and insulin sensitivity. Now aside from eating enough protein, the best way to prevent muscle loss while dieting is to make sure that you...