The most effective way to lose fat quickly is creating a calorie deficit while preserving muscle. That means higher protein intake, resistance training, and increasing daily movement. Cardio can help, but it is not enough alone—if muscle loss occurs, metabolic efficiency drops. Hydration, fiber intake, and consistent sleep improve appetite control and adherence. Use weekly trends to track progress because daily scale weight fluctuates. Instead of randomly increasing stimulant-heavy fat burners, build the fundamentals first for safer and more durable results.