An athlete rests between sets, as she wraps a hand towel around her neck.

Top 5 Ways To Lose Body Fat Quickly

As summer is approaching, everyone is looking to shed their quarantine weight as fast as possible! Here are 5 ways you can lose body fat quickly:

1. Eat less!

The basic principle of losing weight is that one must burn more calories than they consume. You can do this by intermittent fasting, cutting your snacking, reducing your carbs, and many other techniques.


2. Cardio

Cardio is a great way to lose fat quickly. By integrating it into a consistent regimen of weight training, you can burn a lot of those calories and shed the weight you want to lose. It is also a great way to strengthen your heart and lungs. If you are a beginner, start with long walks and slow jogs. Eventually work up to faster runs, high intensity intervals, and even engage in some fun cardio-based activities such as swimming, bicycling, and other sports.


3. Consume more protein and vegetables

Vegetables are a staple in any healthy diet. They are high in fiber, antioxidants, and nutrients. And they regulate your blood sugar which helps with sugar cravings. Proteins are essential to having a healthy body. Cutting your carbs and upping your protein will lead to a drop in fat as your appetite reduces due to ketosis. Maintain high fiber vegetables such as broccoli, kale, and spinach to compensate for the fiber lost from your carb intake.


4. Reduce your alcohol intake

Reducing alcohol helps your entire body out; from your brain to your liver, to your heart, and more. Whether it’s beer, wine, or a mixed drink, by drinking less alcohol, you’re cutting a huge chunk of calories from your daily or weekly intake. These calories can add up overtime and lead to weight gain and high blood sugar. If you make them part of the deficit, however, you are primed for weight loss.


5. Drink more water

As simple as it sounds, drinking water is amazing for your body. Most of the times we are hungry, we’re actually thirsty. Drinking a glass of water can suppress your appetite which leads to fewer calories consumed. Water also helps move waste in the body. Overtime, waste can build up and cause negative effects to the body particularly when we become dehydrated and in turn constipated. Expelling this waste from your body will shed some weight and reduce any bloating you may feel.


Any lifestyle change is always a struggle at first. It’s important to take things step-by-step and count the little wins, as they will add up to big wins later. Listen to your body and don’t overdo it, as you may cause harm to yourself.

About the Author:

Rhys Athayde

Rhys Athayde is the Co-Founder of PHANTOM, an elite at-home fitness platform. Born and raised in NYC, Rhys has overcome several health afflictions throughout his life such as asthma, poor eyesight, scoliosis, and numerous severe food allergies. He is motivated to help others better their lives and overcome any obstacles they face in their lives.

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