How to lose fat.

Well, summer is near and lot of people try to lose fat. Most of them struggle, but when you know the right rules, losing fat isn't that hard. If you follow my tips, you will have no problems to lose fat and attain that beach body. 1)Have at least 500 calorie deficit.rnIf you want to lose fat successfully, you need to have at least 500 calories deficit. For woman, the maintenance usually is around 2000 calories and for man - 2500 calories. So you shouldn't eat more than 1500 calories if you are woman, and more than 2000 calories if you are man. If you want to calculate your maintenance calories, contact your doctor or find a calorie maintenance calculator on internet. 2)50/30/20.rnYour diet should consist of 50% protein, 30% fat and 20% carbohydrates. You probably wonder why you have to eat so much fat. It is because or bodies are used to protein and fat due to evolution. In our whole existence we ate meat, which contains protein and fat, but carbohydrates we eat only past few centuries, so evolution hasn't cached up to that. I don't say that carbohydrates is bad, but you diet should mainly consist of protein, fat and carbohydrates. 3)Do Cardio.rnCardio is most important weapon on losing fat after diet. With cardio you can burn lots of fat in small amount of time. 30 minutes of running burns about 300-500 calories depending on your weight and speed, so running will help you losing fat or allow to eat one or two more meals. If you hate running, you can try cycling, which is a great and fun way to burn calories. Just listen to your favorite music and choose your favorite track and enjoy exercising. 4)Lift weights.rnLifting weights is very effective way to burn calories for two reasons. The first one is obvious, you burn calories when you lift. Also, the more muscles you have, the more calories body will burn to maintain itself. So if you build muscles through lifting weights, your body will burn more calories even if you don't do anything. Many woman are scared to lift weights because they don't want huge muscles. Don't worry, if you are woman you won't build huge muscles, even if you do, you can stop lifting weighs any time you want and you will lose your muscle mass quite fast. 5)Drinks lots of water.rnYou should drink at least gallon of water everyday. It will increase your metabolism and processing the water burns the calories itself. If you can, drink cold water. You might get water weight but its not permanent and will last no more than 3 days. Also i don't suggest to eat and drink in the same time because it will only confuse your stomach. If you just ate, wait 15 minutes before drinking. Also, i don't suggest you to drink anything other than water if you want to lose, though 1 cup of coffee in the morning might benefit.