One good way of losing fat is to go for a run in the morning straight from waking up.
Don't eat breakfast or have anything to eat, just go straight for a run.
It forces your body to use the fat as a way to burn it to make energy for your muscles,
Hope this helps you, PM me if you need any other tips.

Entire

Entire wrote

One good way of losing fat is to go for a run in the morning straight from waking up.
Don't eat breakfast or have anything to eat, just go straight for a run.
It forces your body to use the fat as a way to burn it to make energy for your muscles,
Hope this helps you, PM me if you need any other tips.

Entire

I know people who do that and then sit in the sauna for like 20-30 minutes. One guy I was talking to said he lost like 8 pounds in 2 weeks or so. Just straight up smoking himself and then at the end of the workout relax in the sauna.

Entire wrote Don't eat breakfast or have anything to eat, just go straight for a run.
It forces your body to use the fat as a way to burn it to make energy for your muscles,

Em mm... I wouldn't advise doing that. Firstly there's no benefits to not eating breakfast at all, your body will have no energy to run on which will make you run for a smaller distance and at a slower pace and your body will use the remaining food in your stomach from the previous day as energy, not fat. It takes days for your body to break down food and fully digest it, otherwise we would go to the toilet every couple of hours, instead of every couple of days. Try not eating food for three days and then going for a run and I guarantee that you wont be able to run at all. That's what running on zero food is like.

It also takes hours for your body to burn fat, it's not something that just casually happens. And your body will also use muscle tissue and organ tissue as energy if you eat in a large enough caloric deficit.

You are however, right in saying that OP would lose weight doing this. However that weight would be fat, muscle, water weight and organ tissue. His overall health would dramatically decrease too. Running is catabolic, so running, eating almost no food and not lifting weights is basically telling your body to take all the muscle from your upper body and use it for energy since it's not being used.

I'd recommend you research the difference between anaerobic and aerobic exercise too, as I think it would help clear up some of these problems.

@OP

You can't spot reduce fat, meaning that you can't pick a certain part of your body to lose fat around because that's not how it works. When your body is in a caloric deficit, it burns fat and muscle equally across your body to make up for the calories you missed. Meaning that you will lose fat on different areas on your body and over a long period of time, eventually some of the fat on your chest and stomach will subside and if you lose enough fat, you'll see your abdominals.

Take into consideration also, about the negatives of losing weight. It's impossible to lose weight and not lose some strength, so you're not going to be as strong on pitch if you don't weigh as much. You're also going to weigh less, so going into 50/50s, tackling other players and jumping for headers wont be as good as before. There's also going to be tons of positives though, like fitness, speed and so on. All I'm trying to say is don't try to lose fat for looks or whatever if the goal is actually to have more of a football body. A defensive midfielder for example, is going to want to be bigger and not lose weight.

In terms of a diet, find your BMR (Basal metabolic rate) and work out how many calories you need to consume each day to maintain your weight. Then eat 200-300 less than that for a couple of weeks and you should notice weight loss. If you're losing too much weight, then eat 100-200 less and if you're not losing enough weight, go down to 400-500 less. Keep changing the diet to adjust your body and the way it reacts to the diet.

If none of this works for you or you would like an easier way of losing weight than counting calories, just google "keto diet" and read up on it. It's a lot easier to follow than counting calories every single meal and worrying about if you've eaten enough calories or not. Instead you count carbs

GL OP.

Motivational wrote

Entire wrote Don't eat breakfast or have anything to eat, just go straight for a run.
It forces your body to use the fat as a way to burn it to make energy for your muscles,

Em mm... I wouldn't advise doing that. Firstly there's no benefits to not eating breakfast at all, your body will have no energy to run on which will make you run for a smaller distance and at a slower pace and your body will use the remaining food in your stomach from the previous day as energy, not fat. It takes days for your body to break down food and fully digest it, otherwise we would go to the toilet every couple of hours, instead of every couple of days. Try not eating food for three days and then going for a run and I guarantee that you wont be able to run at all. That's what running on zero food is like.

It also takes hours for your body to burn fat, it's not something that just casually happens. And your body will also use muscle tissue and organ tissue as energy if you eat in a large enough caloric deficit.

You are however, right in saying that OP would lose weight doing this. However that weight would be fat, muscle, water weight and organ tissue. His overall health would dramatically decrease too. Running is catabolic, so running, eating almost no food and not lifting weights is basically telling your body to take all the muscle from your upper body and use it for energy since it's not being used.

I'd recommend you research the difference between anaerobic and aerobic exercise too, as I think it would help clear up some of these problems.

@OP

You can't spot reduce fat, meaning that you can't pick a certain part of your body to lose fat around because that's not how it works. When your body is in a caloric deficit, it burns fat and muscle equally across your body to make up for the calories you missed. Meaning that you will lose fat on different areas on your body and over a long period of time, eventually some of the fat on your chest and stomach will subside and if you lose enough fat, you'll see your abdominals.

Take into consideration also, about the negatives of losing weight. It's impossible to lose weight and not lose some strength, so you're not going to be as strong on pitch if you don't weigh as much. You're also going to weigh less, so going into 50/50s, tackling other players and jumping for headers wont be as good as before. There's also going to be tons of positives though, like fitness, speed and so on. All I'm trying to say is don't try to lose fat for looks or whatever if the goal is actually to have more of a football body. A defensive midfielder for example, is going to want to be bigger and not lose weight.

In terms of a diet, find your BMR (Basal metabolic rate) and work out how many calories you need to consume each day to maintain your weight. Then eat 200-300 less than that for a couple of weeks and you should notice weight loss. If you're losing too much weight, then eat 100-200 less and if you're not losing enough weight, go down to 400-500 less. Keep changing the diet to adjust your body and the way it reacts to the diet.

If none of this works for you or you would like an easier way of losing weight than counting calories, just google "keto diet" and read up on it. It's a lot easier to follow than counting calories every single meal and worrying about if you've eaten enough calories or not. Instead you count carbs

GL OP.

Thanks for this Im a CB with a good bit of muscle already, im quite small so headers arent really important, need to improve speed. Mainly wanting to lose fat just to lose it