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Burn Fat Fast to Trim Down

Updated on August 20, 2019
Pamela99 profile image

After 22 years as an RN, I now write about medical issues and new medical advances. Diet, exercise, treatment, and lifestyle are important.

Woman Biking


General Dieting Information and Advice

I have found some diet tips that work for me and some great electronic gadgets that help me exercise safely. First, there is no magic formula diet for losing weight. Most diets work over a period of time as long as you burn more calories than you consume then you will lose weight. Simple math, but it’s not so easy when you crave chocolate or some special meal.

An American Journal of Medicine study concluded consuming fewer calories daily over a longer period of time is the most effective way to lose weight and keep it off. You can’t binge one day and diet the next expecting success.

Plus, they suggest a low-fat, high-fiber with moderate carbohydrates is the single best way to maintain permanent weight loss. You won’t have hunger pains with this type of diet and it is nutritionally balanced.

The Kaiser Permanente’s Center for Health Research found in their 30-month study that keeping a food diary can double weight loss if you are part of a managed program.

Cartoon Treadmill

Calculate Your Caloric Needs

Calculate your calorie needs so you understand what it takes to lose pounds. Multiply your current weight by 12, which will equal the number of calories needed daily to maintain your current weight.

For example: if you weight 150 pounds multiplied by 12 it would equal 1800 calories to maintain your 150 pounds. Then reduce your calorie intake by 300 calories per day and increase your activity by 200 calories per day which totals 500 calories. Since 1 pound of fat equals 3500 calories you will lose 1 pound a week with this plan with little effort.

Enhance Your Success for Weigt Loss

Things that will enhance the chance of success in your weight loss program:

  • Keep a diary and write down everything you eat, the time you eat it, emotions if they play a role in your eating time or choice of food and keep details about your exercise'
  • Do not keep anything with high sugar calories in your home that you can’t resist.
  • Do your grocery shopping before beginning the diet; shop when you are not hungry; and load up on fruits and vegetables.
  • Read labels carefully and pick low salt items. Try to avoid products with corn syrup.
  • Most vegetables have good carbohydrates with the exception of corn and potatoes.
  • Fiber-rich food takes longer to chew and digest so you remain full for a longer period of time.
  • Avoid soft drinks and note calories in fruit juices as they are often higher than you expect
  • Make plans for all your meals and snacks daily, preferably the day before.
  • Do not skip meals. It is ideal to eat 4 or 5 smaller meals than one large meal.
  • If you need a snack, grab a piece of fruit
  • Drink plenty of water, especially after exercise to prevent dehydration.
  • Use mustard, ketchup, fat-free mayonnaise or diet salad dressings.
  • One thing that is effective when eating out is to cut your meal in half and ask the waiter for a to-go box before you start to eat. Ask him to place half the food in the to-go box.
  • Eat slowly. Put your fork or spoon down between each bite.
  • Weigh once weekly. You will notice weight loss by the fit of your clothing.
  • Stretch before exercise to prevent muscle damage
  • Check your heart rate at rest and with aerobic exercise

Great Tips on Dieting

Check Your Heart Rate With Aerobic Exercise

You need to know what your target heart rate. The typical formula for the average person is 220 minus your age times 60% and times 90%. For example, if you are 30 years old using the above formula 220-30+190 times 60% =114 and times 90% = 171. So your target heart rate is 114-171. You use a second-hand watch and count your pulse at your carotid artery just either side of your throat for 15 seconds and times it by 4, or you can count for the whole minute.

There are devices on some pieces of equipment at gyms that give you your heart rate. You can also purchase a Bowflex Fit Trainer 10M Strapless Heart Rate Monitor. It is a fitness watch for aerobic activity that measures your heart rate, plus it is programmable with visual alarms if you get over your top range. It counts calories during workouts

Body Fat - BMI Explained

The thing that is available today that wasn’t a few years ago are all the electronic gadgets to help you assess your body fat composition or to know how many calories you are burning. From a psychological standpoint, these are helpful to monitor your progress.

If you are dieting and wearing some type of gauge on your arm or ankle, you will always be conscious of that gauge.

You should really understand the terms that are used for assessing body fat if you want to use more than just a regular scale. We hear the term BMI frequently, which mean Body Fat Index. This is a number that is calculated from a person’s weight and height and is a reliable indicator of body fatness.

BMI is used as an adult screening tool to identify possible weight problems; however, it is not a diagnostic tool; to determine if body fat were a health risk other tests would be done. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings

For BMI measurements, if you are below 20 you have a low amount of body fat. A measurement of 20-22 is ideal and healthy, which is associated with living longest, and the lowest incidence of serious illness. A BMI of 22-25, indicates an acceptable range with good health but you might want to lose a few extra pounds. If your BMI is 25-30 you are slightly overweight and should lose some weight.

A BMI over 30 indicates an unhealthy condition and your excess weight is putting you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers.

Exercise Equipment


Electronic Record of Body Fat

There are Body Fat Analyzers and calculators. The Omron HBF-306 is reasonably priced and it measures your body fat with a gentle, micro electrical current. IT has two modes, athletic and normal which provide accurate results based on your exercise regiment. It will deliver measurements for Bi method (Bioelectrical Impedance Method) and BMI (Body Mass Index) in about 7 seconds. It features a 9 person memory, so the whole family can keep records

Digital Pocket Pedometer

Another useful device is a pedometer. The Omron HJ-112 Digital Pocket Pedometer has dual sensor technology which means the pedometer can be carried in your pocket or bag. It accurately measures your steps, as well as, your aerobic steps and minutes. It measures calorie consumption during your workout and the distance you’ve walked. It comes with a detachable belt holder and security strap

Top of the Line

If you really want the top of the line you can get the GoWear fit Lifestyle and Calorie Management System. It is clinically proven to accurately track calories, steps, physical activity levels and sleep efficiency.

It helps you set healthy weight loss goals and it is easy to operate. It tracks your progress over time. Optional displays give you minute by minute updates. They also have a system where you connect the armband sensor to your computer where the data is stored and you receive helpful suggestions.

My daughter-in-law swears by this one for accuracy and she states it helps her keep accurate records. She is almost down to her goal weight after losing 50 pounds, and she looks great!

Shaun T's 5-Minute Fat-Blasting Workout

In Summary

As you can see there are many tips and gadgets available to enhance your weight loss experience. By using a diary faithfully, you will always have a record of your food intake, your exercise history and your plan at your fingertips, which helps keep it foremost in your mind.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Submit a Comment
  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    9 years ago from Sunny Florida

    Peggy, I was keeping the diary very well for a while and stopped but now I am starting up again as it does help. Thanks for your comments.

  • Peggy W profile image

    Peggy Woods 

    9 years ago from Houston, Texas

    Excellent hub. Since this is the time of year that people seem to indulge parties and the like...and New Year resolutions in a little over a month away...this should lead people in the right direction for losing and/or maintaining a good weight. I should start keeping that food diary!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Jordan, Thank you for your comment.

  • profile image


    11 years ago

    good info

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Support Med, Everyone has to find what exercise they are comfortable with and they don't need gadgets to lose weight. They are just nice for those who like to track things more closely and I was surprised there were so many available. Thanks for your comment.

  • Support Med. profile image

    Support Med. 

    11 years ago from Michigan

    OMG, the process of losing weight is a job all in itself! One thing I know I need to do is get more physical. I don't really consume much, but don't get enough exercise. There was a time when I was really good at it. I have slowly been working it into my daily routine, but I am not for buying all of the gadgets, even though they are very helpful. I think it's great, for the people who do and actually make a commitment to it. Very informative hub!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Thank you Roberta.

  • Roberta99 profile image


    11 years ago

    As usual, a great hub.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Winsome, Thank you so much for your comments.

  • Winsome profile image


    11 years ago from Southern California by way of Texas

    Good solid sensible advice and helpful tips and resources. I have my own diet/martial arts combo called Kukido--my most popular variation is Chocolate Chip Kukido. =:) (He said smiling) Pamela--this is great and I will try to pull myself away from the Kukido and eat more sensibly.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Habee, Thanks for your comment.

  • habee profile image

    Holle Abee 

    11 years ago from Georgia

    Great hub with excellent tips and advice!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Carolina, Hello, & Tubbs, Thanks so much for your comments.

  • Tubbs Merouge profile image

    Korsita Korchenko 

    11 years ago from Louisiana

    Great hub Pamela, lots of info and good tips. I need to practice some of those myself!!

  • Hello, hello, profile image

    Hello, hello, 

    11 years ago from London, UK

    My fat sticks like concrete but I will try your tips. Thank you for a great hub.

  • carolina muscle profile image

    carolina muscle 

    11 years ago from Charlotte, North Carolina

    Very informative hub!!!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Coffee snob, Nancy and Quill, Thank your for your comments. I'm glad you enjoyed this hub.

  • profile image


    11 years ago

    Great hub and a reminder of the balance needed to maintain healthy weight loss...


  • nancy_30 profile image


    11 years ago from Georgia

    This hub was very well written and had some great information and tips.

  • profile image


    11 years ago

    Good information. It is so easy to get away from good healthy eating habits and exercise. Those sre the tow most important things in weight loss and maintenace.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Amber, Thank you so much for your comment.

  • Amber Allen profile image

    Amber Allen 

    11 years ago

    Hi Pamela

    Thank you for this hub, it has so much useful information. I had no idea how to calculate my calorific need. Well done.


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Darlene, Thanks for your comments. I hope this hub does motivate people.

  • Darlene Sabella profile image

    Darlene Sabella 

    11 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    Excellent hub, so well written, I am impressed, you touched on all the factors to make it work. So let's all get rid of all those sweets that are hidden in the house, and lose some pounds. Thumbs up

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Hanna, You are right. It is really nice if you have someone to exercise with. I think keeping the diary is a help. I'm going to try to stick to that this time. Thanks for the comment.

  • HealthyHanna profile image


    11 years ago from Utah

    We all need to keep informed about weight management. This is a great hub with good, motivational information. For some reason, we need constant encouragement and ongoing support to stay on top of weight management.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Tom, That's true. Muscle weighs more than fat. Thanks for your comment.

  • Tom Whitworth profile image

    Tom Whitworth 

    11 years ago from Moundsville, WV


    Great information in your hub. People also need to know that exercise can also build muscle mass and not be discouraged if they don't necessarily lose weight if they're building muscle mass.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    BPOP, Thanks for your comment.

  • breakfastpop profile image


    11 years ago

    Great advice that I try to live by.


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