Ways to Increase Your Fat Loss Success

The most common diet goal is losing excess fat. It beats out losing inches and getting in shape as the ultimate reason most people are on a diet. It's a good goal - lower body fat leads to lower cholesterol, a reduced chance of developing diabetes and better health in general. But how can you increase the odds that you will actually achieve fat loss rather than simply losing water weight or, worse yet, losing muscle mass?

• Avoiding rapid weight-loss plans that promise you will lose several pounds in a day or two is a good place to start. Many of these liquid or "cleansing" diets can give you an incentive to get started by helping you quickly shed pounds for a few days, but this will mostly be water weight. Don't rely on them for the long term.
• Focus on healthy eating. Adding more lean meat, protein and whole grains to your diet will help increase fat loss. First, it will help curb your appetite. Complex carbohydrates from whole grains and fresh fruits and vegetables are absorbed by the body more slowly than fats, so you feel more satisfied longer and are less inclined to snack on unhealthy foods. Protein helps maintain healthy muscle mass.

Many people purchase foods labeled "fat free" without reading the fine print. Be aware that to compensate for the flavor that's lost with the fat, some manufacturers compensate with lots of sugar - which defeats the purpose. You're better off simply avoiding these processed foods and making your own treats with unprocessed foods.

If you really need help with fat loss because you are significantly overweight, there are safe fat blockers on the market that contain Chitosan, a shellfish derivative (warning - if you are allergic to shellfish, don't use a fat blocker). Chitosan binds to fat molecules so that fewer of them are absorbed in the digestive track. If you have a tendency to eat fatty foods even when dieting, these can help you out until you get your cravings under control.

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