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How To Lose Fat Fast In 6 Weeks - Fat Loss 101

by Ultimate Sup Staff on August 06, 2021

It is not as difficult to lose fat as you think. With these safe ways from Ultimate Sup, you can lose an unwanted amount of fat in a short time.

Diets that are too restrictive often fail. Most people who complete a restrictive diet wind up being more overweight than when they began. It makes you hungry and unhappy. It can even prevent your body from absorbing the nutrients required to function correctly.

Sensible eating and moderate exercise are more effective. Ultimate Sup will provide you with the information you need to make your own decisions about what you eat, how much you consume, and when you eat it.

If your body has excess body fat, losing weight is one of the most obvious signs of reducing it. But, losing weight should not be your primary objective. Fat loss should be. So we will focus on how to lose fat in particular. Because cutting down on weight is not enough and getting healthy lean body mass is better than having undesirable body fat. Muscle is also denser than fat, which means that a bunch of muscle weighs more than a fistful of fat. Most diet regimens only care how much weight you lose and ignore if you lose muscle or fat. As a result, many people following diets lose both muscle and fat. When you lose muscle, you become weaker, more susceptible to illness. Besides, your metabolic rate decreases, meaning your body naturally burns fewer calories.

How to lose fat in 6 weeks - Ultimate Sup

TL;DR How To Lose Fat Fast In 6 Week 

Wonder how to lose fat in just six weeks? Calories are the key. First, you’ll need to know your daily calorie requirement, then, arrange your daily calorie intake into a meal plan and track it on a daily basis. Please note that eating healthy foods will help you burn fat and lose weight faster. Finally, you should do some exercises, especially heavy compound weightlifting, sleep enough, and take fat burners for the best results.

The Difference Between Fat Loss And Weight Loss 

First and foremost, distinguishing between weight loss and fat loss is critical.

Bodyweight is a measure of overall mass, including fat, water, bone, muscles, and organs.

Body fat simply separates adipose, as known as fat tissue, and visceral fat around vital organs.

It is critical to grasp this distinction since body fat is the most accurate indication and predictor of health and disease. In contrast, body weight and health are not always negatively connected. That means you can weigh more than average while being healthier than average.

Now that we've cleared things up, let's talk about fast fat loss mistakes.

Fast Fat Loss Mistakes

Consuming A Very Low-calorie And Low-protein Diet

Almost every popular diet for quick fat loss contains very few calories and very little protein.

The issue here is its severe calorie and protein restriction results in fat reduction and rapid muscle loss. Eating too little protein also makes it tough to feel full after meals, increasing your chances of overeating and making fat loss more challenging.

Not Lifting Weights

Many people believe weightlifting is only beneficial for gaining muscle, not for shedding fat. Others agree that weightlifting is effective, but they rely on high, low-weight weightlifting while reducing fat mass rapidly.

Both of these beliefs are simply incorrect. You must concentrate on heavy, complex weightlifting if you want to reduce fat and weight as soon as possible while retaining or even building muscle. According to research, this is the most effective strategy to maintain or grow muscle while losing fat, and it immediately assists fat loss by enhancing your metabolism.

Doing Lots Of Cardio 

While cardio might help you burn calories and thus fat, doing too much can be harmful. Excessive cardio interferes with your ability to acquire strength along with muscle, increases muscle loss, and makes a recovery from workouts more challenging.

Furthermore, studies reveal that excessive cardio stimulates hunger, making it simpler to eat too much. If you overeat frequently, you will limit fat loss and trigger fat growth instead. 

How Does Fat Loss Work 

When your energy balance stays positive for an extended time, you will accumulate body fat. This simply indicates that your energy intake exceeds your energy expenditure, suggesting that you are ingesting too much food and not exercising enough.

According to studies, people at a healthy weight must maintain a zero energy balance, implying that their energy intake equals their energy expenditure.

The change in calorie consumption and average body weight from the 1970s to 2000 was analyzed in a study published in the American Journal of Clinical Nutrition, as seen in the graphic below. The increased calorie intake was almost perfectly equivalent to the change in average weight when the figures were compared. 

How does fat loss work - Ultimate Sup

*TEI = Total Energy Intake 

*TEE = Total Energy Expenditure

In conclusion, wanna know how to lose fat? Focus on calorie consumption - the most crucial factor. You will acquire weight if you consume too many of them.

What Are Calories?

Calories are food's energy. Your body is constantly in need of energy and depends on calories from meals to stay going. Your entire movement, from fidgeting to marathon running, is powered by energy derived from calories. Without energy, the body's cells would die, the heart and lungs would cease beating, and the organs would not carry out the essential functions of life.

Carbohydrates, fats, and proteins are the primary energy sources for your body, including calories. Calories are either turned to physical energy or stored as fat in your body, regardless of where they come from.

Calories stored in your body will be converted to fat unless you use them up, either by limiting calorie intake so that your body must draw on reserves for energy or by promoting physical activity so that you burn more calories.

How To Lose Fat: Calculate Your Calories

For fat loss, knowing how many calories you need to consume each day is critical. To figure out how many calories you need per day, use the simple 5-step procedure below.

  • Step 1: Calculate your body weight in kilograms.
  • Step 2: Multiply your weight in kilos by 0.9 for women and 1.0 for men.
  • Step 3: Multiply by 24.
  • Step 4: Multiply by your "Lean Factor" from the chart below (if you don't know your body fat %, use this online body fat calculator)
How to calculate your calories - Ultimate Sup

For example, 61 kg (134.5 lbs.) x 0.9 (female) x 24 x 0.95 (20% body fat) = 1252.

This figure is referred to as your Basal Metabolic Rate (BMR). It's the number of calories you'd burn in a day if you did nothing except sit on the sofa all day.

To figure out how many calories you burn in a day, multiply the number in the table below by your "Activity Modifier."

Daily activity level multiplier

According to the figure above, 61kg female’s daily calorie need can be 1252 (BMR) x 1.55 (Light Activity) = 1940 calories per day.

You can see, as long as you know your body fat %, calculating your daily calorie requirement is somewhat uncomplicated. "The total calorie intake for an average man and woman in a day should be around 2100 calories and 1900 calories, respectively," says Dr. Rupali Datta, a nutritionist specialist. The National Institute of Nutrition (NIN) has prescribed it, as well. 

To lose both weight and burn fat, you must lower your total. For example, to lose 1kg for two weeks – a rate considered safe by experts – your food intake should be 500 to 1000 calories lower than your total weight-maintenance calories. You should reduce your daily calorie intake to between 940 and 1,440 if you need 1,940 calories to maintain your current weight.

How To Lose Fat: Allocate Your Daily Calories Into A Meal Plan 

A diet plan should ideally be spread across the entire day, rather than simply three meals: breakfast, lunch, and dinner, due to the large gaps between these three meals. After a gap of at least 4-5 hours, people tend to eat more. This may result in poor digestion, bloating, and other stomach problems. Therefore, it is critical to snack on something in between your big meals to avoid overeating. Most experts recommend five meals per day, with some light snacking in between. 

You can easily split calories. The National Institute of Nutrition suggests dividing calorie intake into three equal portions for breakfast, lunch, and dinner. The three primary meals would account for two-fifths of your total calorie consumption. The two-fifth remain of your total calorie intake should be for snacks in the morning and evening.

For a woman, if 1900 calories are recommended daily, breakfast should contain 760 calories. Her calorie consumption for lunch and diner should be 380 calories each. The remained calories should be pretty separated into two snacks. In contrast, If 2100 calories per day are required for a man, he should eat 420 calories for each meal and snack. You can adjust your calorie intake as needed but divide it in the same way as shown. Hence, even if you're dieting, you may easily adjust your diet without worrying about consuming too many calories. That's how to lose fat!

How To Lose Fat: Does Your Food Matter As Long As You Eat The Right Amount Of Calories?

You will gain weight if you consume excess calories. You will lose weight if you reduce your calorie intake. It's true, but you should consider another element, which is what you eat. For example, studies show that if you eat 2,000 calories of junk food, your metabolism will be radically different than if you eat 2,000 calories of nutrient-dense food such as whole foods.

Simply put, you must consume a healthy balance of protein, fat, carbohydrates, and all 26 critical vitamins and minerals. Don't be scared of fat. It is a necessary nutrient. Excess calories, not fat, are the valid reason causing weight gain.

In fact, according to a study published in The American Journal of Clinical Nutrition, participants in an overfeeding clinical trial were able to regulate energy balance better when they were active and eating healthful meals. This is as a result of changing the way you eat. 

So, when it comes to what to eat and what to avoid, go for nutrient-dense foods and stay away from high-sugar products and alcohol.

Studies indicate that if you gradually reduce your caloric intake, your metabolism will slow down, and you will require less food to compensate for the weight you have already lost. For example, if you were losing weight on 1,500 calories per day and subsequently lost 5kg, your weight loss macros, based on your BMR, may now be 1,300. 

How To Lose Fat: Track Calories

It's pretty simple to keep track of your calorie intake. All it takes is a little planning and commitment.

Making meal planning a habit is a fantastic thing to do. You can consider what you want to eat and purchase the suitable products that contain the appropriate number of calories for your body. It can be difficult to make this work when you first start. However, after a few weeks, you'll realize that you're getting better at calculating the number of calories in the foods you eat. You can use a smartphone app to help you keep track of your caloric intake for best results.

Proper Way For Fast Fat Loss 

Reduce Calorie Intake 

As mentioned before, you can't lose fat without restricting calories. Apart from fat loss, cutting down calories can lead to lower cholesterol and less inflammation. 

Reduce Refined Carbs 

Cutting back on sugars and starches or carbs is one strategy to lose weight quickly. This could be accomplished by following an acceptable low-carb diet or substituting whole grains for refined carbohydrates.

Subsequently, your hunger levels will decrease, and you will consume fewer calories. You'll use stored fat for energy instead of carbs. Suppose you combine eating more complex carbs like whole grains with a calorie deficit, you'll reap the benefits of greater fiber and slower digestion. This makes them more full, ensuring that you remain satisfied.

Consume Protein, Vegetables, And Fat 

Every meal should have a protein source, a fat source, veggies, and a small portion of complex carbs such as whole grains.

Consuming an appropriate protein content is critical for maintaining health and muscle mass when shedding fat. Research has found that protein consumption may support cardiometabolic risk factors, hunger, and body weight. 

Also, don't be afraid of green vegetables and fat. On the one hand, vegetables are high in nutrients, and you can eat a lot of them without raising your calorie and carb intake significantly. On the other hand, your body still wants healthy fats, whatever meal plan you tend to adopt. Olive oil and avocado oil are both excellent choices for incorporating into your diet. But, other fats such as butter and coconut oil should be used cautiously because of their higher saturated fat content.

Follow Appropriate Exercises 

Nothing beats heavy compound weightlifting for maintaining as much muscle as possible while burning fat quickly.

By "heavy," Ultimate Sup Singapore means exercising with weights that are 75 to 85% of your one-rep max (1RM), which includes weights that you can do 4 to 10 reps before failing.

And “compound" here indicates movements that work for multiple main muscle groups at the same time, such as the squat, deadlift, bench, and overhead press.

This type of training not only helps you gain muscle, but it also helps you remove fat faster, according to a study.

Sleep Enough 

Sleeping for less than six hours stimulates your brain's part that raises your hunger while decreasing leptin and boosting ghrelin, hormones controlling or stimulating your appetite. If that isn't enough, sleep deprivation causes an internal conflict that makes losing fat seem nearly impossible.

Besides, cortisol levels rise when you don't get enough sleep. This is the stress hormone that has been linked to weight gain. Cortisol also activates reward centers in the brain, causing you to crave food.

Simultaneously, a lack of sleep causes your body to create more ghrelin. High ghrelin and cortisol levels shut down some brain areas that make you feel filled after a meal, causing you to feel hungry all the time—even if you just ate a large dinner.

When you're drowsy, you're far more likely to eat things you wouldn't normally eat. According to University of Chicago scientists, sleep deprivation is similar to getting high. 

“Sleep restriction appears to augment the endocannabinoid system, the same system targeted by marijuana's active element, to increase the desire for food intake.”

In addition, according to South Carolina experts, sleeping one hour less per night for a week may cause you to retain more fat and lose more muscle when trying to reduce weight. Even more intriguing, the subjects in the study were permitted to sleep as much as they wanted on weekends, but they still went from losing mostly fat to losing primarily lean mass.

Incorporating Supplements 

While nutrition and exercise are vital components of fat loss, you may need to incorporate another "weapon" into your daily routine: a fat burner supplement. You will lose fat faster and more successfully if you use the right product! Seeing your weight drop on the scale and lean muscle mass in the mirror can keep you motivated to use fat burners.

Fat burners come in a variety of forms, including capsules, powders, and teas. Don't hesitate to choose a product that comes in the most convenient form for you. There are some excellent, well-known slimming pills such as Hydroxycut Hardcore Elite, Goli Gummies, or MuscleTech Black Onyx Garcinia. If you hate swallowing tablets, consider an alternative form like powder. In that case, try JNX The Ripper, Now Foods EGCg, and Nature's Way Organic MCT Oil.

Fat burners can also be purchased at a variety of price points. The cost of a product might vary depending on its type, formula, number of servings, and even the manufacturer. Ultimate Sup Singapore is the place to go if you want to get the most bang for your buck. As the best one-stop supplement store in the area, you can get the things that are best suited to your needs at the most affordable prices. 

FAQ: How To Lose Fat Fast 

What Does It Take To Maintain An Ideal Body Weight?

Many factors can influence your weight, including genetics, age, gender, lifestyle, family habits, sleep, and even your environment.  Some of these variables can prevent effective fat loss. To create a balanced bodyweight, you should: 

To create a balanced bodyweight, you should: 

- Be as physically active as possible.

- Discuss your weight with your doctor if you believe you are overweight or underweight.

- Use fat burners or mass gainers to help you achieve your fitness goals faster.

What Is A Healthy Body Fat Percentage?

The healthy range varies depending on your age, but ft is 21 – 36% for women, and for men, it is 12 – 25%.

Healthy body fat ranges for adults

Why Do Women Have A Higher Fat Percentage?

Women require a more significant fat proportion than men to have a healthy body.  They require more fat due to these reasons:

- This fat amount is required for ovulation and uterine protection.

- Breast tissue is mainly made up of fat.

- For men, fat is primarily accumulated in the abdomen. Because abdominal fat, also known as belly fat, is unhealthy, men's fat percentages are lower.

Why Is It Harder To Lose Weight Each Time I Gain It Back?

Because your body has adapted to the circumstance and is attempting to retain fat as the energy required for the next time you try to lose weight. That is why it is preferable to make the weight-loss procedure enjoyable to allow your body to accept the methods. You also need to figure out why you get bigger and what causes it.

Is Fast Weight Loss Safe?

Yes, if you lose no more than 1kg per week. Experts agree that dropping 0.45–0.9 kg per week is a reasonable and acceptable rate, whereas shedding more than this is regarded too fast. However, you may lose more during the first week of a fitness or diet plan.

Is It True That Eating At Night Makes Me Put On Weight?

No. Eating late at night has long been linked to weight gain. Nonetheless, the current majority view is that a calorie is just a calorie no matter when it is consumed. What causes weight gain is simply eating more calories than you expend. This is referred to as the calorie in/calorie out the theory of weight control by nutritionists.

Does My Menstrual Cycle Affect Fat Loss?

The menstrual cycle does not appear to influence weight management. However, having a period might have an impact on your weight in other ways. Premenstrual syndrome affects a large number of women (PMS). PMS can make you crave and consume more sweet or salty foods than usual.  Extra calories can contribute to weight gain. Furthermore, salt causes the body to retain more water, which increases body weight, but not fat.

While your menstrual cycle may not affect weight gain or loss, reducing or putting on weight can. Women who lose too much weight or too fast may lose their period or have irregular periods. Obese women may also have irregular menstrual cycles. A regular menstrual indicates healthy health. Getting to a healthy weight can help women with irregular periods have more regular cycles.

How Much Water Should I Drink To Maximize Fat Loss?

You should aim to drink at least half your body weight in ounces. For example, if you weigh 160 pounds, you should drink about 80 ounces (10 cups) of water each day. Keep in mind that’s a minimum.

Ultimate Sup Singapore has given you all the details on how to lose fat fast in six weeks. Although fat loss is essential, remember not to obsess with it. Getting upset about weight or appearance is a dangerous path that will damage your mental health. So, take charge of your feelings, exercise, and eating habits by making a few changes day by day.

Do you have any questions? Please share them in the comments below.

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