How long does it take to transform your body from fat to fit?

 How I lost 32 pounds of FAT and 10 inches off my waist

For a lot of people, making conscious choices in the name of health requires a lot of effort. It’s hard to pass up takeout at the end of a long day and it’s even harder to find the motivation to go to the gym. What does manage to keep most on the right track is seeing the results of their efforts in their changing physique.

But if the physical (and visual) rewards of your efforts aren’t immediately evident, or they stall, that could be enough to set you off course. This is why getting in shape — whether that means losing weight and getting defined muscles or being able to climb a flight of stairs without huffing and puffing along the way — requires a combined effort.

READ MORE: 9 weight-loss tips that actually work

“Physiologically speaking, to lose weight, you have to burn more than you eat. It requires a 3,500-calorie deficit to lose a pound,” says Meg Sharp, director of personal training for the Cambridge Group of Clubs. “This can be done through either diet or exercise alone, but the human body is complicated. It’s a bit of an oversimplification that you can choose to either burn your calories or reduce their intake.”

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While she says it is possible to lose weight by choosing one of those health methods, the ideal is to combine them because they tend to work in tandem.

With diet alone, you’ll see results in…

Assuming your first course of action is to address diet changes, Sharp says as long as you’re creating a calorie deficit of roughly 500 (up to 1,500) calories per day, you can expect to see anywhere from a one- to three-pound weight-loss in the first week. And the more you continue to create that 3,500-calorie deficit, the more pounds you’ll shed.

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In fact, if your diet consists largely of refined and processed foods that are high in sodium, and you cut those out, you could even notice a difference within a day or two. That’s because your body is de-bloating, Grant Weeditz, a Miami-based strength and conditioning specialist, said to U.S. News.

“It doesn’t really matter how you do it, whether it’s because you reduce your carbohydrate intake and increase your protein consumption [which will have a diuretic effect], or you stop drinking alcohol, as long as there’s a deficit, you will see short-term weight loss,” Sharp says.

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However, the key here is that the results will be short-lived. A UCLA study found that while dieters can expect to lose five to 10 per cent of their starting weight in the first six months of their diet plan, one-third to two-thirds of those dieters will regain more weight than they lost within four to five years.

READ MORE: Reality check: Is pizza a healthier breakfast choice than cereal?

“If you look at people who lose a lot of weight through diet alone and compare them to those who do it through diet and exercise, the latter group has better gains,” Sharp says. “That’s because exercise increases lean tissue mass, preserves your metabolism, increases energy, reduces stress and decreases cortisol, which we know is key to weight loss.”

With exercise alone, you’ll see results in…

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This is hard to answer definitively, Sharp says, because it depends on so many factors. It is possible to lose weight by exercising and not changing your diet, although it won’t be much.

“You would see an increase in muscle tone and you might see a small reduction in weight, but you can’t exercise past a bad diet.”

Dick Thijssen, a professor of cardiovascular physiology and exercise at Liverpool John Moores University, estimates that three to four months of exercising without altering your diet would only result in an approximately two-pound weight loss.

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Then there’s the issue that many people overestimate how much they exercise and underestimate how many calories they’re consuming. Combine that with the fact that exercise, especially cardio, tends to increase appetite, and the results could be the opposite of what you hoped for.

However, you may find that even if you’re just exercising and not making any changes to your diet, what lands on your dinner plate may start to change.

“When someone exercises, their stress levels go down, they sleep better and have better self-esteem. They feel like an athlete and as a result want to eat like one, too,” Sharp says.

With diet, and a combination of cardio and resistance training, you’ll see results in…

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Much like the diet-only scenario, this combination will produce an immediate loss of one to three pounds in the first week, but that will escalate considerably by week four.

READ MORE: What’s a better workout: Walking or running?

“At the four- to six-week mark, theoretically you could see anywhere from four to 18 pounds of fat loss,” Sharp says. “Resistance training and cardio combined will start to promote lean tissue building. You won’t see huge changes in your body composition [meaning, you won’t be ripped], but you will lose fat.”

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By following this routine, she says you can expect to see an entire percentage of body fat lost per month. Significant weight loss and muscle gains will take approximately eight weeks to see, however, even though you’re not seeing muscle definition, the benefits going on in your body and mind are considerable.

“Your clothes will fit better, your posture will be better and you’ll walk taller,” Sharp says.

Which is better — diet and cardio or diet and resistance training?

In the realm of exercise, trainers will always err on the side of resistance training, because that’s what will create the most change in your body through building lean muscle tissue.

“If you were only to do cardio and diet, you’d lose weight, but your metabolism would be compromised. Resistance training has a protein-sparing effect in that it doesn’t like for protein to be metabolized for energy. Cardio doesn’t make the same distinction — if you’re running and you’ve burned up all your carbohydrate stores, your body will start leeching from your fat and protein stores,” Sharp explains.

That’s not to say cardio isn’t beneficial; it’s great for your heart and lungs, but don’t rely on it to give you a lean, defined physique.

“Cardio is about overall health, but a combination of diet and resistance training is what will make the most morphological change.”

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With the daily crush of media coverage about obesity, weight, and health, it’s easy for people to feel overwhelmed. But there are simple steps you can take to help keep weight in check and lower the risk of many chronic diseases.

The Healthy Weight Checklist-is a resource not only for individuals but also for those helping others stay healthy: Parents, caretakers, teachers, healthcare providers, worksite coordinators, public health practitioners, business and community leaders, and healthcare policymakers.

Eat Well

Calories matter for weight-and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight. It’s not only what and how much we eat but also, it seems, how we eat that’s important.

What to Eat

Choose minimally processed, whole foods:

• Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
• Vegetables (a colorful variety-not potatoes)
• Whole fruits (not fruit juices)
• Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
• Plant oils (olive and other vegetable oils)

Drink water or other beverages that are naturally calorie-free.

Limit these foods and drinks:

• Sugar-sweetened beverages (soda, fruit drinks, sports drinks)
• Fruit juice (no more than a small amount per day)
• Refined grains(white bread, white rice, white pasta) and sweets
• Potatoes (baked or fried)
• Red meat (beef, pork, lamb) and processed meats (salami, ham, bacon, sausage)
• Other highly processed foods, such as fast food

A good example of an overall healthy diet is the Harvard School of Public Health’s Healthy Eating Pyramid and Healthy Eating Plate. The Nutrition Source, a companion website to The Obesity Prevention Source, also offers a quick guide to choosing healthy drinks, as well as recipes and quick tips for eating right.

How Much to Eat

Age, gender, body size, and level of physical activity dictate how many calories you need each day to lose weight or to stay at a healthy weight. With two out of three U.S. adults overweight or obese, it’s clear that many of us need to eat fewer calories.

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Online calorie-needs calculators are a bit over-generous with their recommendations. And, in practice, it’s hard for people to track the amount of calories they take in each day.

A better approach: Adopt habits that will help you avoid overeating (see below)-and skip some of the high-calorie, low-nutrient foods that are most strongly linked to weight gain, such as sugar-sweetened beverages, refined grains, and potatoes.

How to Avoid Overeating

• Eat breakfast. While it seems like skipping a meal is an easy way to cut calories, skipping breakfast usually backfires when hunger comes raging back mid-day, often leading to overeating.
• Choose small portions and eat slowly. Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food.
• Eat at home. Fast food, restaurant meals, and other foods prepared away from home tend to have larger portions and be less nutritious than the foods we cook for ourselves.
• Eat mindfully. Taking time to think about why you’re actually eating is an easy way to avoid needless calories. Hungry? Make the healthiest food and drink choices possible. Not really hungry? Choose something else to do or have a piece of fruit instead of a full meal. When you do eat, focus all of your senses on the food, so that you can truly enjoy what you are eating. More information about mindful eating can be found at The Center for Mindful Eating and the website for the book Savor: Mindful Eating, Mindful Life.

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Stay Active

Besides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity. If there ever were a magic bullet for good health, physical activity would be it.

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How much activity is recommended depends on whether you’re a child or an adult and what your goals are: good health or weight control. There are a lot of ways to get moving. Choose activities you enjoy.

In addition to staying active, it’s important for all age groups to minimize “sit time” (sedentary time), especially time spent watching television.

Physical Activity Recommendations for Adults:

For good health: 2.5 hours a week of moderate activity (brisk walking, slow bike riding) or 1.25 hours a week of vigorous activity (running, fast bike riding).

For weight control: 1 hour a day of moderate to vigorous activity. This activity can be pieced together from short bursts of 10 minutes or more.

Physical Activity Recommendations for Children:

• At least 1 hour a day of moderate to vigorous physical activity each day, which can be pieced together from short bursts of 10 minutes or more.
• Muscle-strengthening and bone-strengthening activities at least three days a week.

Key to these recommendations is that all activities should be age appropriate and fun, and keep kids moving and breathing at an increased rate.

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Limit Screen Time

Watching television (TV) can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight. It’s a completely sedentary activity that also seems to promote unhealthy eating though the ads, product placements, and other promotions that constantly pitch high-calorie, low-nutrient food and drinks.

Try these tips for curbing exposure to TV and other screen media (video games, recreational computer use, and similar pastimes):

All adults:

• Keep television/screen media time to no more than two hours a day. The less, the better.

Parents:

• Limit children’s screen time to no more than two hours per day. The less, the better. Children under 2 years old should watch none.
• Make children’s bedrooms TV-free and Internet-free.
• Turn off the TV during meals.

Schools and caregivers:

• Put in place policies that limit recreational screen time.

Healthcare providers:

• Ask parents about their children’s screen time and counsel parents to limit their children’s screen time.
• Become advocates for stricter regulations on TV/media food and beverage advertising to children.

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Get Enough Sleep

There is more and more evidence that a good night’s sleep is important to good health-and may also help keep weight in check. How much a person needs can vary a great deal, but there is good evidence that a lot of children and adults don’t get enough. Here are some general recommendations for sleep duration.

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Adults:

• 7 to 8 hours a night

Children:

1-3 years old: 12 to 14 hours a night

3-5 years old: 11 to 13 hours a night

5-12 years old: 10 to 11 hours a night

Adolescents: 8.5 to 9.25 hours a night

Source: National Sleep Foundation

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Give Kids a Good Start

It’s almost never too early to lay the foundation for good health, and there is good evidence that a child’s early years, and even time during pregnancy, can have an important impact on their weight later in life.

Together with the help of their healthcare providers, women of childbearing age, pregnant women, and new mothers can take steps that could help improve their own health as well as the health of their children.

Tips:

• Try to start pregnancy at a healthy weight.
• Don’t smoke during pregnancy.
• Aim for a reasonable weight gain during pregnancy.
• Breastfeed (preferably without other liquids for 4 to 6 months and some breastfeeding for at least 12 months).
• Ensure infants get adequate sleep during the first few years of life.
• Help children gain weight at a healthy rate (discuss at doctor’s visits).

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Relax

Today’s world is full of daily stresses. This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating and other unhealthy activities.

One of the best ways to control stress is also one of the best ways to combat weight gain: regular physical activity. Mind body approaches, such as breathing exercises, can also be beneficial.

For more on stress and tips on controlling it, visit this Medline Plus article on Stress Management or, for employers, the University of Massachusetts website on Stress at Work. The Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital also offers a variety of resources for stress management.

Boosting your metabolic rate can help you lose body fat.

However, most “fat-burning” supplements on the market are either unsafe, ineffective or both.

Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.

Here are 12 healthy foods that help you burn fat.

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1. Fatty Fish

Fatty fish is delicious and incredibly good for you.

Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk (1Trusted Source, 2Trusted Source, 3Trusted Source).

In addition, omega-3 fatty acids may help you lose body fat.

In a six-week controlled study in 44 adults, those who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and experienced a drop in cortisol, a stress hormone that’s associated with fat storage (4).

What’s more, fish is an excellent source of high-quality protein. Digesting protein leads to greater feelings of fullness and increases metabolic rate significantly more than digesting fat or carbs (5Trusted Source).

To boost fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.

SUMMARY:

Fatty fish contains omega-3 fatty acids that may promote fat loss. Fish is also rich in protein, which helps you feel full and boosts metabolic rate during digestion.

2. MCT Oil

MCT oil is made by extracting MCTs from coconut or palm oil. It is available online and at natural grocery stores.

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MCT stands for medium-chain triglycerides, which are a type of fat that’s metabolized differently than the long-chain fatty acids found in most foods.

Due to their shorter length, MCTs are rapidly absorbed by the body and go straight to the liver, where they can be used immediately for energy or converted into ketones for use as an alternative fuel source.

Medium-chain triglycerides have been shown to increase metabolic rate in several studies (6Trusted Source, 7Trusted Source).

One study in eight healthy men found adding 1–2 tablespoons (15–30 grams) of MCTs per day to the men’s usual diets increased their metabolic rate by 5% over a 24-hour period, meaning they burned an average of 120 extra calories per day (8Trusted Source).

In addition, MCTs may reduce hunger and promote better retention of muscle mass during weight loss (9Trusted Source, 10Trusted Source, 11Trusted Source).

Replacing some of the fat in your diet with 2 tablespoons of MCT oil per day may optimize fat burning.

However, it’s best to start with 1 teaspoon daily and gradually increase the dosage in order to minimize potential digestive side effects like cramping, nausea and diarrhea.

Shop for MCT oil online.

SUMMARY:

MCTs are rapidly absorbed for immediate use as an energy source. MCT oil may increase fat burning, decrease hunger and protect muscle mass during weight loss.

3. Coffee

Coffee is one of the most popular beverages worldwide.

It’s a great source of caffeine, which can enhance mood and improve mental and physical performance (12Trusted Source).

Moreover, it can help you burn fat.

In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group (13Trusted Source).

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Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response (14, 15Trusted Source, 16Trusted Source, 17Trusted Source).

In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period (18Trusted Source).

To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.

SUMMARY:

Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to boosting metabolism.

4. Eggs

Eggs are a nutritional powerhouse.

Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease (19Trusted Source, 20Trusted Source).

Additionally, eggs are a killer weight loss food.

Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals (21Trusted Source, 22Trusted Source).

In a controlled eight-week study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel breakfast (23Trusted Source).

Eggs are also a great source of high-quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies (5Trusted Source).

In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion (24Trusted Source).

Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.

SUMMARY:

Eggs are a high-protein food that may help reduce hunger, increase fullness, boost fat burning and protect heart health.

5. Coconut Oil

Coconut oil is loaded with health benefits.

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Adding coconut oil to your diet appears to increase “good” HDL cholesterol and decrease your triglycerides, in addition to helping you lose weight (25Trusted Source, 26Trusted Source).

In one study, obese men who added 2 tablespoons of coconut oil per day to their usual diet lost an average of 1 inch (2.5 cm) from their waist without making any other diet changes or increasing their physical activity (27Trusted Source).

The fats in coconut oil are mostly MCTs, which have been credited with appetite-suppressing and fat-burning properties (28Trusted Source, 29Trusted Source).

However, some studies suggest that its metabolism-boosting effects may decrease over time (7Trusted Source, 30Trusted Source).

Unlike most oils, coconut oil remains stable at high temperatures, making it ideal for high-heat cooking.

Consuming up to 2 tablespoons of coconut oil daily may help maximize fat burning. Make sure to start with a teaspoon or so and gradually increase the amount to avoid any digestive discomfort.

Shop for coconut oil online.

SUMMARY:

Coconut oil is rich in MCTs, which may increase your metabolism, reduce appetite, promote fat loss and reduce heart disease risk factors.

6. Green Tea

Green tea is an excellent beverage choice for good health.

Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer (31Trusted Source, 32Trusted Source).

In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat (33Trusted Source, 34, 35, 36Trusted Source).

In a study of 12 healthy men, fat burning during bicycling increased by 17% in those who took green tea extract, compared to those who took a placebo (37Trusted Source).

On the other hand, some studies have found that green tea or green tea extract has little to no effect on metabolism or weight loss (38Trusted Source, 39Trusted Source).

Given the difference in study outcomes, green tea’s effects likely vary from person to person and may also depend on the amount consumed.

Drinking up to four cups of green tea daily may provide a number of health benefits, including potentially increasing the amount of calories you burn.

Shop for green tea online.

SUMMARY:

Green tea contains caffeine and EGCG, both of which may boost metabolism, promote weight loss, protect heart health and reduce the risk of cancer.

7. Whey Protein

Whey protein is pretty impressive.

It’s been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss (40Trusted Source, 41Trusted Source).

In addition, whey protein seems to be even more effective at suppressing appetite than other protein sources.

This is because it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent (42Trusted Source, 43Trusted Source).

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One study had 22 men consume different protein drinks on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the next meal after drinking the whey protein drink, compared to the other protein drinks (44Trusted Source).

Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese (45Trusted Source).

In one study of 23 healthy adults, a whey protein meal was found to increase metabolic rate and fat burning more than casein or soy protein meals (46Trusted Source).

A whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.

Shop for whey protein online.

SUMMARY:

Whey protein appears to increase muscle growth, reduce appetite, increase fullness and boost metabolism more effectively than other protein sources.

8. Apple Cider Vinegar

Apple cider vinegar is an ancient folk remedy with evidence-based health benefits.

It’s been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes (47Trusted Source, 48Trusted Source).

What’s more, vinegar’s main component, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies (49Trusted Source, 50Trusted Source, 51Trusted Source).

Although there isn’t much research on vinegar’s effect on fat loss in humans, the results from one study are pretty encouraging.

In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% reduction in body fat (52Trusted Source).

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Including apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.

Shop for apple cider vinegar online.

SUMMARY:

Apple cider vinegar may help suppress appetite, promote loss of belly fat and reduce blood sugar and insulin levels.

9. Chili Peppers

Chili peppers do more than add heat to your food.

Their powerful antioxidants may reduce inflammation and help protect your cells from damage (53Trusted Source).

In addition, research suggests that one antioxidant in chili peppers called capsaicin may help you achieve and maintain a healthy weight.

It does this by promoting fullness and preventing overeating (54Trusted Source).

What’s more, this compound may also help you burn more calories and lose body fat (55Trusted Source, 56Trusted Source).

In a study of 19 healthy adults, when calorie intake was restricted by 20%, capsaicin was found to counteract the slowdown in metabolic rate that typically occurs with decreased calorie intake (57Trusted Source).

One large review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories you burn by about 50 calories per day (58Trusted Source).

Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week.

SUMMARY:

Compounds in cayenne pepper have been found to reduce inflammation, help control hunger and boost metabolic rate.

10. Oolong Tea

Oolong tea is one of the healthiest beverages you can drink.

Although it receives less press than green tea, it has many of the same health benefits, thanks to its content of caffeine and catechins.

A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning by an impressive 102 calories per day, on average (59Trusted Source).

Small studies in men and women suggest that drinking oolong tea increases metabolic rate and promotes weight loss. What’s more, one study found that oolong tea increased calorie burning twice as much as green tea did (60Trusted Source, 61Trusted Source, 62Trusted Source).

Drinking a few cups of green tea, oolong tea or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.

Shop for oolong tea online.

SUMMARY:

Oolong tea contains caffeine and catechins, both of which have been found to increase metabolic rate and promote fat loss.

11. Full-Fat Greek Yogurt

Full-fat Greek yogurt is extremely nutritious.

First, it’s an excellent source of protein, potassium and calcium.

Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss and help you feel full and satisfied (63Trusted Source, 64Trusted Source).

Also, yogurt that contains probiotics can help keep your gut healthy and may reduce symptoms of irritable bowel syndrome, such as constipation and bloating (65Trusted Source).

Full-fat Greek yogurt also contains conjugated linoleic acid, which seems to promote weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies (66Trusted Source, 67Trusted Source, 68Trusted Source, 69Trusted Source).

Eating Greek yogurt on a regular basis may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt, as non-fat and low-fat dairy products contain little to no conjugated linoleic acid.

SUMMARY:

Full-fat Greek yogurt may increase fat burning, reduce appetite, protect muscle mass during weight loss and improve gut health.

12. Olive Oil

Olive oil is one of the healthiest fats on earth.

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Olive oil has been shown to lower triglycerides, increase HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps keep you full (70Trusted Source).

What’s more, some studies have shown that olive oil may boost metabolic rate and promote fat loss (71Trusted Source, 72Trusted Source, 73Trusted Source).

In a small study in 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the number of calories the women burned for several hours (71Trusted Source).

To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.

SUMMARY:

Olive oil appears to reduce the risk of heart disease, promote feelings of fullness and boost metabolic rate.

The Bottom Line

Despite what certain supplement manufacturers may suggest, there isn’t a safe “magic pill” that can help you burn hundreds of extra calories per day.

However, a number of foods and beverages may modestly increase your metabolic rate, in addition to providing other health benefits.

Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health.