Here are some fast fat loss tips that most people can implement immediately. They require changing some habits and you may not be thrilled about doing them, but as Albert E.N. Gray says "The successful person has the habit of doing the things failures don't like to do."

Water is important for many, many reasons. It can improve health, energy, and body composition. However, the most important thing water can do for your fat loss goals is prevent you from drinking other stuff.

Common beverage choices include sodas, juices, coffee, and iced tea. Let's break them down and see why they are killing your fat loss efforts.

Soda contains lots of sugar. Some sodas also contain caffeine. Sugar is harmful to fat loss efforts in many ways. Caffeine is slightly harmful due to toxins entering the body. Also, soda contains fairly empty calories. Water, on the other hand, contains none of these things.

Juices contain lots of sugars and calories. There may be some nutrient benefits to juices (i.e. Vitamin C) but these benefits can be obtained through real fruits. If you want to lose weight and fat, stop drinking juice.

Coffee contains a lot of caffeine, obviously. While this may be great to keep you awake for a meeting or just to get through the workday, it is sending some toxins into your system. Since toxins get stored in fat tissue, this can contribute to fat gain and hurt fat loss efforts.

Iced tea is similar to juices. It contains sugars and calories. These are the same harmful properties as juice. Stick to water. If you must have something sweet, eat some fruit.

It is vital to stay hydrated throughout the course of the day. Many people drink only when they get thirsty. At this point you are already slightly dehydrated. Dry mouth is a sign of dehydration. To add to it, most people do not drink water when they are thirsty. Water is clearly the best choice for rehydration, so drink it up.

This is a big one for most people. Processed food may be convenient. It may taste great, but it makes fat loss nearly impossible. It also can lead to significant health problems down the road.

Processed food fill your body with harmful toxins. As mentioned above, these toxins get stored in fat tissue (adipose tissue). This is extremely harmful to your fat loss efforts.

Take a look in your refrigerator, freezer, and cabinets. Look at every food you have that is in a box, can, or some sort of long-preserving packaging. Then look at the ingredients on the label. Notice all the ingredients that you cannot pronounce. These are the chemicals that produce the harmful toxins that enter your body.

Avoid processed foods and take your health and fat loss efforts to new levels.

Most people eat three large meals durning the day. The breakfast lunch and dinner approach to eating basically caters to your workday. You eat once before going to work. You eat once in the middle of the workday. And you eat once when you get home. Outside of these times, you may nibble on some snacks here and there just to satisfy your hunger and your cravings.

This is not optimal for your metabolism. In fact, it is killing your metabolism and your fat loss efforts. When you go longer than about four hours without eating, your body starts to go into starvation mode. It begins to conserve energy. This means it will burn less calories and store more fat. I'm sure you can realize how this would hurt your fat loss efforts significantly.

Then, when you add in a big meal, your body will not be able to release all the calories. As a result, the excess will get stored in your body, mostly as fat. To combat this, eat smaller meals every three hours. Never allow yourself to go more than four hours without eating anything. The meals do not have to be sit-down events, a quality snack will do the trick. More on this in the next tip.

Protein, protein, protein. You probably hear about it all the time. You may think that it is mainly for bodybuilders or guys that want to get huge. This is not the case at all. If you want to lose weight through bodyfat reduction, then you want to eat a quality source of protein with each meal.

I explained in the previous tip that you should be eating every three hours. While this, in itself, is extremely beneficial, there is a way to make it even more powerful for your fat loss efforts. This can be done by adding protein to each meal.

Protein has several benefits to your metabolism. First, it aids in building and preventing the breakdown of your muscles. One pound of muscle and contribute an caloric burn of up to 50 calories a day. This is significant. A second major benefit of protein is that it require a great deal of energy to breakdown. This means more calories are expended breaking down the protein consumed by your body than carbohydrates or fats.

These two reasons alone are enough to clearly see how eating protein with each meal can significantly improve your fat loss efforts. Some quality sources of protein include poultry, beef, pork, fish (basically any kind of animal meat), and eggs. Nuts and beans also contain fair amounts of protein. There are also protein supplements available for use as shakes and bars. These should be used for something quick when a whole foods source is not available, but not to be overused.

So eat protein with each meal and your metabolism will thank you by burning some of that fat.

Resistance training is a crucial component of any fat loss program. It is much more effective at burning fat than aerobics. People often say they are going to do a lot of cardio because they need to lose weight. That is simply not the best approach.

You need to work at a higher intensity. Working at a high intensity makes your body's processes work harder to return to a resting state after exercise. This means that throughout the day, your body will have to use more energy. More energy means more calories and more fat burned over a 24-hour period. This, again, relates to metabolism.

Resistance training is a MUST addition to a quality fat loss program. 30-45 minutes of resistance training three days a week (give a day in between each resistance training session for your body to recover) can lead to significant changes. Not only will you use more energy throughout the day due to the high intensity effect, you will also build small amounts of muscle. As stated above, this will further boost your metabolism by a significant amount. And don't worry, ladies, you will not get big and bulky. Trust me.

One more point, don't think that doing bicep curls with five pound weights is what I mean by high intensity resistance training. I'm talking about real weight. Challenge yourself. A friend of mine recently picked up five pound dumbbells to see how many curls he could do before he couldn't do any more. He eventually decide to stop after 1200! And he still had more in him. That's 30 minutes of bicep curls. Even if you are not very strong, you can probably see that five pound weights will likely be low intensity exercise. Again, challenge yourself.

This fat loss tip goes in line with what was discussed in the previous tip. The need to work at a higher intensity is important. It is OK to start out going a little easy, but when your body gets used to exercising this way, you are not going to get any additional benefit. This is why steady-state, long-duration, aerobic cardio is ineffective. You cannot get any additional benefit after the initial boost.

Interval training involves alternating periods of high intensity "work" with low-to-moderate intensity "active rest". For example, you might warmup by walking on the treadmill at a comfortable pace. Then you might run for 30 seconds at a pace that would be difficult to keep up for longer. You would then rest for a minute by walking briskly. This rest period enables your body to recover and your heart rate to lower, which would enable you to go hard for another 30 seconds. Doing this for 20-25 minutes would be a great high-intensity workout. You could then throw in a little extra aerobic cardio at the end if you have some extra time and are feeling good.

This interval training can be done at the end of your resistance training or on the days in between. Just make sure that you give your body at least one full day of rest each week. Also, do not forget to constantly challenge yourself. There are hundreds of ways to do intervals. This is just one example. You can change the duration of the intervals, change the work:rest ration, increase your speed, run on an incline, use the stationary bike or spin bike, use a rowing machine, use a bodyweight exercise circuit, etc. The possibilities are endless, so keep challenging yourself and your body will respoind favorably.

Move. Sounds pretty simple, right? Then why aren't most people doing it? Get your butt off the couch, turn the TV off, and get up and do something that requires moving. It doesn't really matter what you do, just do something.

Clean the house, play with your kids, play with your pets, go out and shoot some hoops, put on some music and dance (or go out dancing), go for a walk, go rock-climbing (note: not for everyone, start at your own level), ride a bike. There are plenty of things you can do to get yourself moving when you would otherwise be doing nothing.

Park your car a little further away from your destination. Walk to the store if it's only a few minutes away and your only getting a couple things. Take the stairs instead of the elevator. Think of some other ways to get your body to move more. It all can really add up and make a huge difference in your fat loss efforts. Plus, I'm sure you'll feel more energy from moving than from sitting on your butt watching TV or mindlessly clicking away on this here internet.

But moving more is not a substitute for resistance training and interval training. You still must do those things. They are more important. Think of moving more as icing on the cake. It just makes your results even sweeter.

Oh yeah, and try to avoid eating that cake and the icing on top.

Do these 7 things and you will see marked improvement in your body composition and the way you feel in just a couple short weeks and maybe less. Fat loss is not easy but it is definitely within your capabilities.