breadFat burning foods: Fat burning foods is one of the ways to lose weight fast. There are certain foods that increase your metabolism which in turn speeds up the weight loss process. Foods like beans, apples, walnuts, ginger, spices, oats, green tea and water are some of the foods to in-clude in your daily diet to lose weight fast. Exercises for weight loss: Exercise also plays an important role in weight loss along with diet. Run, do Zumba, kickboxing, spinning, cycling, boot camp and body combat to lose weight fast. Cardio exercises: Cardio is the most common form of weight loss exercise. It is effective, increases your heart rate and me-tabolism, which are key elements for weight loss. Try circuit training, kettlebell, stair training, swimming, jumping ropes, tennis, jogging and CrossFit. eight training: Weight training is a highly effective method to stay fit well into your middle to older years. As we age, our body’s met-abolic rate decreases. Through weight training, we build more muscle and evade slow metabolism since muscle burns calories more efficiently. Choose between weight training at the gym, or buying weights and following a home workout, but weight training is one of the best practices to manage your weight and boost your immunity. Breakfast for weight loss: Include a high protein and high fibre breakfast daily, so that you are sati-ated throughout the day and you feel energetic, without having extra meals. Good sleep for weight loss: Sleep sufficiently every day to lose weight fast. Improper sleeping habits can ruin your plan to lose weight as lack of sleep makes the body produce more ghrelin leading to sugar crav-ings and other fat-building foods. Be-sides improper sleeping patterns can also alter your hormone production, which can cause belly fat. Pedometer for weight loss: A pedometer is a unique device that counts the number of steps you take and helps to self-evaluate the distance you cover each day. It can be difficult to gauge the number of steps and distance that you are actually walking. Pedom-eters automatically count the number of steps you take and help you monitor your progress and complete your daily goal of 10,000 steps. Walk for 45 minutes to lose weight: It is important to walk for more than 30 minutes daily. Walking for 30 minutes prevents you from gaining weight, but walking for 45 minutes will help you lose weight. Eat small meals: Eat your meals at regular intervals- whether it is six small meals a day or three big ones; do no skip any. Skipping meals or eating irregularly can lead to many other health complications like bloating and acidity, apart from sabo-taging your weight loss plans. Tip: Keep yourself hydrated, so that you do not go on a binge. Eat veggies and fruits: It is recommended that you eat five servings of fruits and veggies a day, but it depends on your age and gen-der: Women between the ages of 19-50 should eat 7-8 servings, while men should eat 8-10 servings. And for those above 50, men and women should con-sume seven servings of fruits and veg-etables a day. Avoid bad carbs: Simple carbohydrates (aka Bad carbo-hydrates) are usually refined or pro-cessed to the extent that their natural nutrients as well as healthy fibre con-tent are removed. They are calorie-rich food items, which are full of empty calo-ries. If you consume a lot of bad carbohy-drates you are likely to encounter health conditions such as diabetes, heart dis-ease, strokes, obesity. Furthermore, they have no satiety value to them, thus making you feel hungry sooner than expected. HIIT for weight loss: HIIT sessions are only 20 minutes long if you minus the warming up and cool-ing down sessions. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don’t fool yourself by thinking that you can trim down in a day by performing this workout every day as this workout is known to burn energy from your mus-cle system, which calls for at least a day’s time to rest and recover. Avoid alcohol: In your journey to burn fat and get fit, stay away from alcohol, because con-suming even a glass of alcohol is ap-proximately 90 calories and will make weight loss harder. Increase protein intake: Fill your plate with 3 ounces of lean meat, nuts, low-fat yoghurt, in every meal and snack. A protein rich diet will also help you to stay fuller for a longer pe-riod and help curb your food cravings. Increase fibre: Make sure to add at least 20 grams of fibre every day; add fibre in your diet through whole grains, fruits and veg-etables.