You don't want to have a lot of fat in your diet, you may burn the fat that you eat, but you are not going to get rid of much of the fat that is already in your body unless you force your body to mobilize fat and it is not going to happen if you eat too much fat. The fat calories are much more readily converted into fatty acid than calories from carbohydrates or protein. Protein is the most difficult one to convert into stored body fat (fatty acid) and tend to fill -up a person so they eat fewer calories in subsequent meals, reducing overall calories eaten if they eat a snack that is high in protein.

The Idea is to try eating less than you spend. For example if you eat 2500 calories and your total expenditure for the day is 2500 calories, you should reduce by 500 calories your intake, eating 2000 calories instead. In doing so the difference of 500 calories burned will play a favorable role in your goal of loosing weight (fat weight).

Knowing that 1lbs of fat is 3500 cal., you can easily calculate the amount of fat you want to lose and the length of time it would take you to burn it. Take somebody who weighs 200lbs and wants to lose 20lbs of fat: 20lbs x 3500 cal = 70 000 calories to burn. 70 000 / 500 = 140. It would take 140 days for a person who burns 500 extra calories a day to lose 20lbs of fat. About five months.

You can also accelerate the process of fat burning by spending a lot more calories than you are actually taken in. Supplementing your meals with amino acids like; methionine, inositol and choline can slightly augment fat burning. But you need to be working-out at leas thirty minutes three times a week and your diet have to be balanced in these proportions; 15% fat, 35% protein and 50% carbohydrates (25% fibrous carbohydrates, 25% starchy carbohydrates).

The absolute ideal for speeding up your metabolism in order to burn more fat is to exercise frequently by doing cardiovascular exercises like, treadmill, cross-trainer, stairmaster, versaclimber, bicycle, walking etc...and performing some strength training a few times a week. You don't have to kill yourself exercising, it's just one part of the equation and therefore 20 to 30 min a day is plenty. The intensity of the workout is what really matters not the quantity.

Try to eat five to six little meals versus two or three big ones. Spacing the meals by eating every three to four hours, and drinking between meals not during. Eight to ten cups of water is recommended, sodas, coffee, tea and alcohol are not hydrating they only dehydrate you. If you drink coffee or tea make sure you supplement it with one glass of water for each cup of coffee or tea.

The need of weighing yourself once a week is important but not necessary. You can still loose fat weight but the scale remains the same. The reason for that can be very simple you replacing the fat by some muscles, your body is beginning to take shape.

Some other phenomenon can also happen, you are loosing weight but your size is the same. In this case your body is burning the fat your have inside, and the content of fat your body holds inside can be as much as the fat you carry under the skin and between the muscle fibers. It can take as much as several weeks to start burning the outside fat.

Another excellent way to monitor the fat burning is the mirror. Start checking yourself in the mirror more often. But the best is still the scale; check your weight once a week. Mind set is key to succeed in achieving your fast-lost goal. Visualize yourself being at the weight you want to be or the way you want to look and feel. Buy yourself clothes that you dream of wearing the day you reach your goal (it can be several size smaller, it doesn't matter because you know you will wear them soon). Have the people around you participate if they are willing.