How can an obese person burn fat quickly?

Answer 1

Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Start by consulting with a nutritionist. Some simple advice to give is to drink loads of water. Drink at least half your body weight in water. Not in one setting of course but throughout the day. Eliminate fried foods and excess sugar. Start eating 6 small meals a day. An example would be for breakfast have egg whites and 2 slices of turkey bacon, snack have yogurt or any fruit, lunch have South Beach frozen lunch, snack a pack of the 100 calorie snacks, dinner have 1 boneless skinless chicken breast with steammed broccoli, finally have pineapples for dessert (in it's own juice not syrup).

Make sure you eat! If you don't eat your metabolism will not burn anything. Oh and also get active. Walk , Walk, Walk

Answer 3

Hiya! I am currently fighting the "chubbies" myself, and as a nurse I have been trained in physiology and nutrition. I can tell you, both from education and also from hard experience, that the only really proven method to lose fat is to do cardio activities--and I know that is what EVERYONE says, but that is because it is true. There is no known, proven shortcut, lots of the supplements out there claiming to burn fat only contain stimulants like caffeine compounds, and while this may slightly "up" your metabolism and feelings of energy, it mainly acts by revving up your central nervous system, like drinking lots of strong coffee. This is a short-lived effect., and can lead to insomnia, irregular heartbeat, etc. If you have been very sedentary, it is best to start a simple way to get your metabolism really quickened, cardio exercise will burn calories, work out your heart muscles, and it is proven that even after you stop exercising, for hours later you continue to burn fat at a slightly higher rate. Obviously, the more that you can exercise, a little more each day, the more you will burn fat. Lots of water will help flush the toxins of burning fat out of your system. Eating lots of vegetables, lean protein like fish, chicken, turkey, or soy products, helps burn muscle, and staying away from trans fats, sugars, and all highly refines carbos like bread help. If you weight train just a few days a week, muscle tissue naturally speeds up your metabolism and burns fat (even at rest!!), so working out with small weights and resistence can really boost your cardio work-outs. Some natural supplements like chromium, vanadium, B vitamins, Banaba, etc., can help with weight loss slightly, and also help with cravings, blood sugar stabilization, and hunger. Hope I have been of some help!!!

Answer 4

you have a much larger muscle mass than a thinner person so utilize it with weight training and gentle aerobic activity. Like stationary cycling and the stair stepper. My friend was 289 lbs one October, the following May she was 150! She also danced a lot......she worked, worked out and danced damn near everyday.

What you have to keep in mind is that at first you might technically gain weight because you will be building muscle and replacing the light weight fat with dense muscle. Better to go by your measurements or the fit of your clothes.

Also if you get pressure garments or a girdle type thing and wear it as much as possible you will lose faster and the skin will shrink better.

Good luck!

Answer 5

An obese person burns fat the same way a normal person does.

Answer 6

So many answers... dude you're very young. Don't say that "I am a student so I don't get time for anything". You have all the time. Eat whatever you want to. Just go outside in evening and play some outdoor games. Specially Football, Badminton, Cricket etc etc. Play as much as you can. Play football daily for an hour or two and you'll see the changes.

Answer 7

I've been asking this question for most of my life. LOL I won't claim to have the answer but I have figured a few things out. There is absolutely NO quick fix. There is no pill, powder, liquid, crystal, or Magic 8 ball that is going to do it for you. Right now I am trying to convince myself that the only way to do it is to change the way that I view food. I am the type that eats when I am happy, sad, angry, anxious, whatever. I eat emotionally. Now it's one thing to figure that out and quite another to figure out what to do about it. I wish you well and know that there are countless other of us out there struggling with you and cheering you on.

Answer 8

Go for a long walk. Bring some water. Throw away any unhealthy foods in your house. No more soda. No fast food. No candy or chips. No ice cream. It's worth it to be healthy again. As the walks get easier, introduce aerobics or jogging.

Answer 9

cut the calories intake - you don't even have to eat diet foods...just eat less and move more! Start walking. If you increase your activity by 1 hour a day and eat 1200 calories a day you will see results in a week.

Answer 10

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