eDiets Chief Fitness Pro
It's time to be honest with yourself: The weight has got to go bye-bye. You want to know how to lose fat, and I'm going to make things simple for you. I've constructed simple "to do" and "not to do" lists. If you follow these guidelines, you'll lose fat within 30 days and be on your way to an empowering YOU.
If you're looking for a good place to start, eDiets online weight-loss plans are easy to follow and can help you lose weight and keep it off. Click here to learn more today!
How to Lose Fat "To Do" List
--Set one 30-day goal to kick-start your progress. For example, "I will lose six pounds this month." One goal, that's all I want you to focus on.
--Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.
--Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.
--Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.
--Get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.
How to Lose Fat "NOT To Do" List
--Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.
--Making excuses such as "I'll start tomorrow," "I don't feel like working out today" and "I just can't get into it yet." Stop the excuses already!
--Even though you know you'll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.
--Postponing physicals and other important doctor appointments. This is the time to get a check-up.
--Going to a fast-food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.
This stuff isn't brain surgery and there's no magic workout or magic bullet that will improve your fitness level and reduce fat.
Until the magic pill is developed, the guidelines I've provided are the best we have. So, re-commit to your nutrition plan and follow my realistic guidelines. I'm not suggesting it's easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.
Continue to these related posts:
-- Double Your Weight Loss: The Write Idea
-- 8 Surefire Fat-Burning Tips
-- 10 Tips for Less Stressful Weight Loss
Labels: body fat, body-fat, diet, fitness, weight-loss
Comment: Wednesday, August 27, 2008 11:46:00 PM - 
said...
In "How to Lose Fat in 30 Days" you mention 20-30 mins cardio 3 times a week...... When doing cardio how much calories should one aim at loosing per 20-30 min session ? I am 36yrs of age, 5.3inches tall & weight 63kgs, what should my heart rate be for effective weight loss during cardio ?
Comment: Thursday, August 28, 2008 12:33:00 AM - singyee said...
Thanks!!! This is just what i need to read right now!!
Comment: Thursday, August 28, 2008 1:11:00 PM - 
Soonpass said...
I am a no BS kinda girl. Great article and to the point. Thanks!
Comment: Thursday, August 28, 2008 1:47:00 PM - said...
to answer your question: i work out on a "stepmill" they have in most gyms. and in 20 to 30 mins i burn about 200-300 cals. i try to keep my heart rate above 155. its normally about 160-170. Im 19, 5'2, and about 145 pounds. im trying to lose weight! i do, do cardio 3 times a week. and try my best to eat healthy. cut my fast food wayyy down. but im just starting weight training this week! (started yesterday) i think thats whats going to help me out more. but great article! simple facts to follow! : )
Comment: Thursday, August 28, 2008 2:13:00 PM - said...
This is good basic stuff. It has taken a long time for me to relize just how good I feel after any work out. Excerise,yard work,a brisk walk. This lays a good foundtion to get started. To anonymous, Don't let your questions hold you back. Just get started and and then after you find your answers, make your adjustments. All excerise is good.
Comment: Friday, August 29, 2008 12:26:00 PM - said...
Good article! To answer the first question on cardio, its not about the calories you burn during your workout, it the way you do it! I feel the best type of cardio is, interval cardio. Start off at an easy pace,(as a beginner on the treadmill, I would start off at a light jog level 5) as each minute goes by raise the intensity level, when you get past that warm up phase around 10 minutes or so, give it all you got for 10 to 30 sec, then take it down a bit, and keep changing it up, if you really give it all you got, you will continue to burn calories for hours to come. By the way I think this was one of my most important techniques for losing weight as quick as I did, I started at 139lb now I am 107lb in 4 months
Comment: Friday, August 29, 2008 2:10:00 PM - said...
As we get older, we really have to cut out most or all fast food in order to get optimal results. i work for Jenny Craig and I have a lot of clients who come in complaing that they were able to keep the weight off before and are having a hard time now. Our metabolisms slow as we get older and we need to eat less fattening foods. The key when you are weight trainging is not to pay attention to the scale but by your inches lost. Effective weight loss is your age minus 220. get that number and 55%-80% of that for effective weight loss. If you push your body past that, you are going strictly into muscle building mode. Plus, work in intervals when you are doing cardio excercises!
Comment: Monday, September 01, 2008 10:25:00 PM - said...
This was a straight forward common sense article. Commitment is the key to everything. I started out last year around this time. I'm 44, weight was 198, now I'm 179lbs, 5'7". my goal is 145-150. The more active the better. I never had weight issues until I started working behind the desk. I've committed to walking everyday around in my neighborhood. (I tried biking didn't like) I walk with my dogs at a quick pace around a block listening to my favorite music. (3 dogs 2 rounds each) This works for me. I try to eat more fruit (watermelon, cantaloupe, grapes). Last winter I lost the most every time I wanted to eat I grabbed a white grapefruit. Try to find your favorite fruits and vegetable and eat those instead of junk food. My fruits I cut all my melons & grapes I mix them in ready to go containers. To end this find your needs if it's a trainer, a group, a friend or pet. Just be active.
Comment: Wednesday, September 03, 2008 7:00:00 PM - said...
I found the article VERY helpful and I really like the fact that nothing was pushed on me to purchase....ppl advertise "you wont lose weight unless you try this diet or that," I hate that!
Comment: Friday, September 26, 2008 10:21:00 AM - said...
Actually, the three times per week 20 to 30 mins, is just to maintain the weight you have right now. In order to actually lose weight you need to make those 20 to 30 min sessions into 60 min cardio sessions which you can break up by doing two different types of cardio, plus the weight training and eliminating 500 calories that you normally take in. FYI.
Comment: Thursday, October 02, 2008 10:32:00 PM - said...
Rose Medrano
I just got off my scale and I did not like what I seen. Thank you for the article on "How to lose fat in 30 days." My goal is to lose 10 lbs this month. I'm doing little steps. I'll keep in touch to let you know how I'm doing.
Comment: Monday, February 16, 2009 10:35:00 AM - 
Cardinalred said...
Thanks so much for this article. I sit here at 230 lbs feeling defeated and hopeless. However, the comment was made to take small goals and begin there. I think I can do that, looking at all the weight I need to lose is overwhelming. I also really appreciate that nothing to buy was being pushed and good common sense was the basis of a good weight loss plan. Sooo, here I go.
Comment: Monday, February 16, 2009 3:52:00 PM - said...
I'm pregnant and about to deliver tomorrow. And i'm decided to start loosing weight right after my post partum period. It's a shame that i always started my routines and quit. Now i'm weighting 230lb. with the baby inside. I'm decided to do it now because i feel it's time and with the help of God and my family and my will i'm gonna trimph
Comment: Tuesday, February 17, 2009 12:47:00 AM - said...
Hello everyone, i'm a 15 year old girl and i'm about 5'3" maybe a tiny bit taller i think i weigh about 115 im not fully sure. My natural body type is super musculer i have muscles everywhere and i have no clue how they got there. I would like to loose about 10-15 pounds but its not easy any suggestions on how to loose the weight fast?
Comment: Tuesday, February 17, 2009 12:48:00 AM - said...
To the woman whom is pregnant and just about to deliver, if you breastfeed it makes your uterus contract and you lose weight quicker.
I had 3 kids, never gained weight and stopped my very active job in my 30's and bamm gained 30 pounds. I have lost 10 pounds but it has been 4 months! urg......
I have never experiences such feelings and lack of self esteem, I am a model! I am glad I can relate and be more compassionate & understanding now!
Comment: Tuesday, February 17, 2009 4:52:00 PM - said...
Okay...I was 260 and now I am 244 so I still have a ways to go. Okay here is my problem. My knees could not take the extra weight and just before Christmas I was in agony and could hardly walk. Time to act. I have the beginning of arthritis in both knees. Lunges etc are out of the question for me right now anyways, in fact, the only thing I can do is swim, so that is what I am doing. It was so bad that I couldn't even climb the ladder to get in or out of the pool. But, since losing just that little bit of weight, I can at least walk without as much pain. Here is another problem I have. I have flabby arms. I have permanent nerve damage in my left arm. If I bend that elbow too much, like one would do when talking on the phone, or typing just like this is very very painful after just a short time. I have tried to be tough and lifted light weights to help get rid of that flab, but any lifting that bends the elbows is just too painful.....any suggestions on any other exercise to help get rid of the flabby arms? I can lift weights as long as I don't bend the elbow. The nerve damage is Sympathetic Dystrophy Syndrome.
Thanks to everyone who can pass on any advice!
Comment: Monday, March 09, 2009 5:09:00 PM - said...
um i was just wondering, i'm not aiming to put off pounds but the fat around my belly. i'm 16 and 5'10" 166 pounds really active but have a little chub. is there another way to blast the stubborn belly fat that won't go away?
Comment: Thursday, April 09, 2009 2:42:00 PM - said...
Hi I work out on a air rower at least 4 times per week. The duration of each workout is about 15mins. The counter on the air rower registers that I burn an average of 60 calories in this workout!!!! Lot of hard rowing just to lose that amount....Anyway my abs are improving & my weight with healthy eating is coming down!!
Comment: Thursday, April 23, 2009 10:41:00 AM - said...
I started my "life change" (cliche I know) on December 13th of 2008. Family and friends told me I was crazy to start a "diet" right before Christmas. I started at 227lbs and as of today I am at 199 lbs. My first goal was to lower my blood pressure, not to lose weight. Well I thought maybe just a couple of pounds. Now I'm having a blast with it. It feels good, I can breathe better, I can run longer, and walk faster. I grab fruit and veggies for snacks. I love to walk my dog and listen to my mp3 player. I also bought some dumb bells and work out in my house while watching T.V. Now my 5 year old son will come in and ask me, "can i do some pushups with you mom?" Now it's getting healthy and quality time. You can do this.
Comment: Thursday, April 23, 2009 12:11:00 PM - said...
If it is too difficult to schedule gym time after work, make the hard choice to rise early in the day and exercise before work. I find it energizes mind and body, and the metabolic benefit is realized throughout the day. It is tough at first,but now I feel sluggish if I don't work out EVERY day (weekends included)
Comment: Thursday, April 23, 2009 1:02:00 PM - said...
To the 15 year old girl who is super muscular, weighs 115 pounds, and wants to lose weight, my question to you is "Why do you want to lose weight?" It sounds like you are GREAT just as you are and that you really don't need to lose any weight! Please don't get all hung up on how much you weigh, especially if you're not overweight.
Comment: Thursday, April 23, 2009 6:17:00 PM - said...
I've been doing p90x and gaining weight. It's 6 days a week of workouts. I feel I'm toning under my fat. I'm so upset. I'm in week 6. I couldn't handle the p90x diet, way too much protein. So, I switched to somersizing and it's confusing. Help!
Comment: Thursday, April 23, 2009 8:06:00 PM - SUG said...
I JUST READ ON E-DIET THAT YOU SHOULD MULTIPLE YOUR WEIGHT BY 55 AND THAT'S HOW'S MUCH WATER YOU SHOULD BE DRINKING,BUT HOW DO YOU DO THAT? THIS IS TO HELP YOU LOOSE WEIGHT. EX: 215*55=11,825 DO YOU MULTIPLE THIS BY 16 OUNCES OR DIVIDE
Comment: Thursday, May 28, 2009 9:48:00 AM - said...
For the person that had the question about water intake, you should multiply your weight by .55 to get how much water you should drink per day in ounces.
Also...
I am already a very active person and I don't know what else to do. I work out everyday for at least 1.5 hours . I lift 4 days a week for about 30-45 minutes, then go on treadmill or elliptical for 30 minutes to 1 hour. I have been exercising this much for about a year and a half now, but changing up my exercises a lot to keep my body guessing. I also eat very well, a lot of lean protein and vegetables. I am also very good about portion size and I drink a lot of water. What else can I do? I feel like I am doing everything I should (by what it says in this article and every other article out there). I don't care about losing weight, but I want to be toned- which the weight should come off on its own. Help!
Comment: Wednesday, October 07, 2009 11:53:00 AM - Milli Denney said...
I need a little help understanding this:
"....Effective weight loss is your age minus 220. get that number and 55%-80% of that for effective weight loss. If you push your body past that, you are going strictly into muscle building mode. Plus, work in intervals when you are doing cardio excercises!..."
I'm 61. How do I deduct 220 from that? And what IS that 220 anyway?
And, "...55%-80% of that for effective weight loss..." I don't understand either.
Can you please explain this? I am really interested and want to understand it.
Comment: Thursday, October 08, 2009 8:15:00 PM - said...
to the young lady wanting to lose her "belly chub"....quit eating "fast food" or processed treats. We live in China, and my kids eat at McD or KFC about 1 every 3 months (if they are lucky...) I bake all our bread, muffins and cookies, so I alter the recipes replacing most of the oil with yogurt...I have two daughters (18&13), and while their body types are very different (petite/curvy & tall/lean), neither of them have a belly fat issue. I also have 3 sons, and they have no belly fat either. I can tell you that the kids at their school who DO eat "fast foods" all have belly fat! Cut the oil in your diets, increase fruits/veggies and fiber....I am 50yrs old with RA, so my excercise routine sufferes some days, but I am in a whole lot better shape than most of my peers....My hubby is 53 and still slender.... ..he has what my 10yr old calls a "cookie belly", just a little tiny pudge, nothing like most of his peers! good luck....much to be said for a Chinese-food lifestyle.....(not the kind you get at restaurants in the USA or elsewhere....)
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