There are several prescriptions for fat loss available, but not all of them provide you with a comprehensive plan for lasting, proven fat loss. This prescription gives you helpful tips that’ll equate fat loss if you follow the instructions carefully.

You must create a calorie deficit in order to lose fat. You need to take in around 500 less calories than your body burns. You must do this for five days a week or you will not lose fat.  A key part of this involves the weekends (or two days following five in a row of calories deficits), as these two days are the exception. You must increase your caloric intake by 700 over the maintenance amount (where you maintain your weight). This is absolutely necessary in order to prevent your metabolism from slowing down. If this happens, you won’t lose fat.

Focus on your picture in the mirror, and not the scale. Focus on the size of your waist when judging fat loss. Once you being weight training, you will gain muscle mass. This will show in how clothing fits, but won’t always be so obvious on the scale. The most effective way to chart your fat loss progress is by taking weekly pictures.

You should focus on weight training exercise for the best fat loss. Doing excessive amounts of cardio means you lose equal amounts of muscle and fat. This ultimately results in a smaller version of yourself, still fat, with a slower metabolism thanks to the fat loss. Gaining muscle is the secret to permanent fat loss as you’ll burn more calories at any given time during the day with more muscle mass.

Exercising first thing in the morning, before eating breakfast, is the best for fat burning. Our bodies have exhausted our glycogen levels (carbs) overnight because we haven’t been eating. This means that any work we do prior to eating will be fueled with fat burning. Start with some quick aerobic exercises for 20 minutes and then switch over to a weight lifting routine.

Be sure you eat small, balanced meals throughout the day. These meals should all contain a protein and fruits and vegetables. By eating frequently throughout the day, you never feel overly stuffed or starved. This also fuels your body continuously throughout the day and keeps your metabolism high.

Water should be your main beverage. It works as an appetite suppressant and helps flush the toxins out of your body. There are many empty calories to be had in the form of fruit juices and soda.