How to Lose Body Fat

If you’re wanting to know how to lose body fat but aren’t sure where to start, you’re not alone. Millions of Americans and people all over the world struggle with their weight every day. However, whether you are clinically obese or just slightly overweight, losing body fat is actually not that complicated if you follow some basic fundamental rules.

Drink More Water
Firstly, you really need to considering drinking more water. It may sound simple but drinking enough water is vital in order to reduce body fat and excess weight. Aim to drink at least 8 to 12 glasses of water throughout the day. Without enough water your body will become dehydrated and your digestive system will not work as efficiently, resulting in weight gain. That’s why it play such a vital role in shedding the fat. Just don’t be tempted to substitute juice or soda pop for water as the last thing your body needs is extra sugar running through your blood stream.

Eat Well
Proper nutrition is also key to fat loss. You need to eat right and when I say that I mean eating “real” food like fish, chicken, whole grains, and lots of vegetables (at least 5-6 servings per day). Eating enough vegetables is most important for nutrition, especially dark colored veggies, like broccoli, tomatoes, spinach, and kale. Avoid deep fried food and fast food in general. As for fruit, eating one or two pieces of fruit a day is okay but avoid drinking fruit juices; the last thing you need in your system, especially when trying to lose weight, is all that extra sugar. Lastly, it probably goes without saying (but I’ll say it anyway to be sure) that soda pop is definitely out as well for the same reasons.

Get Up and Move
Exercise in general will always help you lose weight if not simply for the fact that it burns calories and as most people know, if you burn more calories than you take in you’ll lose weight over time. Exercise however also has many other benefits as well for your body such increasing flexibility and even reducing stress. This is important because stress can actually prevent you from losing fat as it’s been proven to increase food cravings, especially empty carbohydrates, the worst kind. As far as exercise to burn body fat, a low to medium cardiovascular workout such as a brisk walk or slow jog is probably the most effective exercise for shedding fat.

Build Muscle Mass
In addition to exercise you need to start building muscle mass. I’m not saying you need to become a bodybuilder but increasing your muscle mass through strength training will actually start to change your body’s metabolism and will as a result help you burn more fat even while at rest. Using free weights is probably the most popular form of strength training as it’s both simple and effective.

Follow a Plan That Works
This is probably the most important point of all. If you are really serious about losing body fat, you need to follow a plan that’s proven to work. I’ve seen a lot of various fat loss systems come and go throughout the years. They often make ridiculous claims like “Lose 10 pounds every 10 days” or “Lose fat rapidly without changing your diet!”. These so-called weight loss systems are for the most part scams – they may work to some degree in the short term, but the fat will almost always come back in the end.

So what plan do I actually recommend? Well, one that actually works – Burn the Fat. Burn the Fat was developed by the world famous bodybuilder and nutritionist, Tom Venuto. This guy knows what he’s talking about and he won’t make silly claims like the others. Instead, he gives you the straight truth – if you want to lose body fat, it’s going to take hard work and it’s going to take a change in the way you eat but if you commit yourself to following this plan you will be shocked by what you can achieve.

Now let me be clear, if you’re looking for the next magic pill or expect to lose fat without putting in the effort, please don’t bother with this system as you’d only be wasting your time and money. But if you aren’t afraid of putting in the effort and want real visible long-term results there’s nothing better out there in my opinion.

Start Now
Just as important, don’t wait for tomorrow to take action. The truth is most people will procrastinate and put this off for some “other” day which almost always ends up being “never”. Don’t be one of those people!! Instead, go to Burn the Fat now and take control of your body.

How to Lose Stomach Fat

A very frequently asked question in the realm of weight loss is how to lose stomach fat. The first thing you need to know however is that it is nearly impossible to “spot reduce”, that is isolate fat reduction to one specific region of the body. In fact numerous studies have shown that trying to lose body fat in one specific area simply does not work.  You can build muscle in a target region but that will not reduce fat.   Aside from taking drastic measures such as surgery, fat reduction must be done to the body as a whole.

Fat on the stomach is considered to be the worst kind of fat when it comes to your health. Having excess belly fat greatly raises the risk of heart disease, heart attacks, strokes, diabetes, and even certain cancers.  The way to lose this fat however is not by doing a hundred sit-ups each day or by undergoing dangerous surgeries. The best way to lose belly fat for most people is with a natural, common sense approach using moderate levels of exercise, portion control, and most importantly, nutrition.

Exercise and Strength Training
When it comes to losing belly fat there are the right kinds of exercises and the wrong kinds. For instance, stomach crunches are great for building your ab muscles but are certainly not how to lose stomach fat. Yes, they will strengthen the muscles in your stomach and may burn a slight amount of the overall fat in your body but you aren’t likely see any visible difference in your stomach.

Instead, aerobic exercise like jogging or brisk walking is what’s truly going to burn fat, especially when coupled with proper nutrition.  Aim to incorporate 3 to 4 workouts per week for at least 30 minutes each.

Weight training exercises will not only build muscle but can also help burn fat. The main reason for this is that a good weight training regimen will increase the metabolism and your metabolism is what controls the rate at which your body can burn fat even while at rest.  You don’t have to get ripped to see results either – simple weight training that includes free weights three times a week combined with an aerobic workout routine can start producing results very quickly.

Nutrition
Even with a good strength training routine you won’t likely lose stomach fat if you consistently eat the wrong foods. In fact out of all the elements, proper nutrition is the most important factor when it comes to losing body fat.  By following the below tips for healthy eating you will be well on your way to losing that belly fat.

1. Stop eating junk food – Stop buying and eating things like sweets, chips, and fast food. Junk food is well named; it really is junk for your body.  Junk food typically contains high amounts of sugar and simple carbohydrates with little or no nutritional value.

2. Don’t eat processed foods. To build more muscle and lose more fat, 95% of your daily diet should be made up of whole unprocessed foods that are loaded with fiber and vitamins.  Now processed foods can often be disguised as unprocessed foods so if you want to be sure you’re eating the real thing, cook your own meals from scratch <gasp!> :).  Unprocessed foods include things like:

· Proteins – skim milk, poultry, meat, fish, egg whites, cottage cheese
· Vegetables – spinach, broccoli, salad, cabbage
· Fruits (in limited quantities) – oranges, bananas, apples, pineapple
· Monounsaturated Fats – olive oil, fish oil, nuts
· Complex Carbohydrates – brown rice, oats, whole grain pasta

The irony is when you eat healthy foods you can actually get away with eating more especially if you are sticking to a regular exercise plan.

Staying Committed
The best way to stay motivated and committed to your fat loss goal is to track your progress. You can do this by measuring your waist every two weeks and by measuring your body fat percentage with either body fat calipers or a decent body fat scale. As you start to get healthier and burn fat, your waist should shrink noticeably and your clothes will fit better. Remember, success breeds success. If you see your diet plan starting to work, it will be much easier to keep it up so measure your progress but don’t be discouraged if you don’t see results instantly.  It may take as much as 6 weeks before you start to see an improvement but make no mistake you will see results if you stick to the plan.

Finding a Fast Way to Lose Weight

In a world where body image is so heavily emphasized, so many people just want to find a fast way to lose weight. Through various drugs and surgeries this is all technically possible however these “solutions” are not only risky and potentially dangerous but they also do not help people learn what it really takes to lose weight. Finding easy ways to lose weight fast is only half the battle; keeping the pounds off is what’s most difficult. Natural weight loss takes commitment, but if someone is dedicated and willing to change several aspects of their diet, exercise, and mindset, losing weight fast becomes not only possible but inevitable.

In many cases, people quit their exercise programs prematurely when they don’t see results right away and assume their workouts aren’t working. Although exercise is an essential part of weight loss, the primary factor is dealing with food. Depending on the weight loss program, dietitians can suggest a number of different ways to adjust the diet to help expedite weight loss.

Calorie Restriction – Although this can be done by simply eating less, chances are that because an overweight person has become so accustomed to eating larger amounts of food, feelings of starvation may occur, which can result in binge eating. To prevent all this, patients are often advised to eat foods that are high in fiber and low in calories. Foods such as whole grains, vegetables, certain fruits, and skim milk all cause the stomach to feel full yet are still low in calories.

Restricting Empty Carbs – Not everyone eats too much; the issue however comes from the type of food they eat and particular empty carbohydrates. Empty carbohydrates are foods such as sugar, white bread, cookies, and sweets which are loaded with simple sugars yet contain very little if any nutritional value. If your body is not burning calories at the moment these types of foods are consumed, they are quickly stored as fat for later use.

Adequate Hydration – Drinking water frequently not only rinses the body of toxins, but it also reduces the desire to eat. Drinking adequate water also allows the body to remain hydrated especially while working out, which allows the person to burn more calories and fat without feeling tired or dehydrated.

With their diet now in check, a person then faces the task of adding an exercise routine to help accelerate their weight loss. Combining both diet and exercise really is the best way to lose weight fast naturally.

Cardio Workouts – Aerobic exercise is by far the most effective type of workout for losing weight. This is mainly because in aerobic workouts, the body rapidly breaks down glycogen (fat) into simple sugars (glucose) which are then directly used to provide energy for the body via a system called the Krebs Cycle. This breakdown results in the production of water and CO2, both of which are expelled from the body. Aerobic exercise breaks down stored fat more efficiently because it requires a lot of energy in a short period of time. Moderate amounts of cardio also improves the body’s metabolic rate; how fast the body processes foods and burns fat.

Mix it Up – Although running on treadmills or tracks are great cardiovascular workouts, they do get boring. This can lead to disinterest and cause someone to fall out of the routine. Fix this by alternating the type of cardio routine you perform often. Some great ideas for a good cardio workout include running, boxing, hot-box yoga, kick-boxing, dancing, swimming, skiing, soccer, and many more. If you’re not into the workout, chances are neither is your body.

Reduce Body Fat For Better Health

Most people want to reduce body fat so that they look better and feel better about themselves. This is a perfectly fine motive to have but might I suggest a better one? Aim to lose body fat for better overall health. Yes it would be nice to look thin and sculpted but what’s really important here is to be in good health so that you can better enjoy your life and be a good role model to those around you, whether it be your kids, spouse, friends or oven coworkers.

Now before even thinking of how to reduce weight, it is important a person realize that the extra pounds did not happen overnight, and likewise will take some time to get rid of. Fad dieting or other extreme weight loss tricks that claim to reduce weight fast are unhealthy and should be avoided. Instead it is much better to change your exercise and diet habits, in other words your lifestyle. A doctor or nutritionist can help you set a healthy weight goal. Below are a few suggestions of how to reduce body fat.

Increase Water Intake
As the human body ages, the metabolism slows down. One of the easiest but often most overlooked steps in losing body fat is water consumption. Water helps the body shed excess pounds and fat by keeping the body hydrated, and thus increasing the metabolism. The faster a person’s metabolism is functioning, the easier it is to reduce fat.

Many health experts recommend a person drink at least 64 ounces of water everyday just to stay hydrated. A person who is overweight will probably need to exceed the recommended guidelines slightly if they want to give their metabolism a healthy boost. Experts recommend a person should drink about 1 ounce of water for every two pounds. This would mean if a person weighed 150 pounds he/she would need to drink 75 ounces of water.

As a side benefit, water can also make a person feel full and less hungry. The stomach does not differentiate between liquid or solids so a good recommendation is to drink a glass or two of water before every meal. This habit fills the stomach, making less room for solid foods and minimizing the risk of overeating.

Eat More Often
It may sound counter-intuitive but eating more often, actually helps you to reduce weight. How can this be? Simple. Eating five to six smaller meals a day keeps the metabolism high throughout the entire day which ends up burning more calories overall than consuming 3 larger meals. Some people think skipping meals helps to lose weight fast but in fact the opposite is true. By skipping meals, you put your body into “starvation mode” which absolutely kills your metabolism.

Cut High Fat and High Sugar Foods
Foods that are deep fried or high in sugar must be eliminated or drastically limited. Alcohol should also be cut back or completely removed from the diet though one glass of wine each day is probably fine. A person can help reduce the amount of body fat by making healthier food choices. For example, opting for a juicy apple to satisfy a sweet craving is so much better for your body thank chowing down on a piece of cake. Teas, especially green tea, black coffee (no sugar), and good ole fashioned water are great substitutions for pop and fruit juices. The last thing you need when trying lose fat is to drink high concentrations of sugar.

Regular Cardio Exercise Regimen
Lastly, exercise is a key ingredient to fat loss since it boosts your metabolism and keeps it high throughout the day. Cardio workouts especially are an ideal way to shed the extra fat. A 30-minute cardio workout three times a week is a good starting point, but if a person has the time and energy it is best to aim for four 45-minute workouts per week. Of course simply walking an hour a day can also shed body fat surprisingly well so if regular cardio workouts are not an option, walking 60 minutes a day can be just as effective.

Using BMR For Fast Fat Loss

When people think of a fast fat loss diet, extreme dieting often come to mind but in reality the only safe, effective and natural way to lose fat fast is through nutritional alterations and exercise. For the best results good nutrition can be paired with both aerobic and strength training forms of exercise.

Before you begin a fast weight loss campaign it’s important to keep in mind that your body is programmed to maintain your current weight. This can be very frustrating for some people, who often conclude that their weight does not change no matter what they do. It is true that substantial weight changes don’t occur overnight (except for water-weight fluctuations), but everyone is capable of altering their weight.

The simplest, and often most effective method for fast fat loss is to calculate how many calories your body needs a day to maintain your current body weight and then consume less than that. This creates what is called a “calorie deficit”, in which your body doesn’t have quite enough fuel from the calories consumed during the course of the day and therefore must used stored energy in the body (i.e. fat).

To calculate the amount of calories your body consumes in a given day, otherwise known as your Basal Metabolic Rate (BMR), use the following formula:

Women: 655+(4.3 x weight)+(4.7 x height)-(4.7 x age)
Men: 66+(6.3 x weight)+(12.9 x height )-(6.8 x age)

Increase this BMR by a certain percent (20=very low, 30= light activity, 40= exercise most days) , depending on your daily level of activity.

Now that you have calculated your adjusted BMR, you know how many calories your body uses in a given day. Take that adjusted BMR and subtract 500 calories to get your target number for weight loss. Now it is your job to keep track of the number of calories you consume, which is not fun in the beginning, but gets much easier. This can be done online, with smart phone applications, or with a pencil and paper. Keep in mind that everyone’s body is slightly different, so you may need to make adjustments to create a larger or smaller caloric deficit. Additionally, while the foods you eat are up to you as long as you stay below your calorie limit, most suggest consuming foods that are digested slowly and make you feel full longer like whole grains, fruits, vegetables and protein. Also note that creating too large of a deficit may cause your body to think you are in a state of starvation, which will lead your body to absorb food calories more efficiently.

If you carefully create a calorie deficit you will lose weight fast. If you want to lose body fat even faster however, you should also consider adding exercise to your regime. The most effective exercise routines will include both aerobic exercise (running, swimming, biking), with strength training (weight lifting). Sustained aerobic exercise will burn calories and help you reach your deficit, and strength training will burn calories as well as build lean muscle. Lean muscle can replace fat and help burn more calories even while at rest. Also keep in mind that you can do strength training without getting bigger looking, lean muscle is just that–lean. Both forms of exercise can also increase your metabolism.

As mentioned above, everyone is different in their starting weights, BMRs and activity levels, but in the end if you create a calorie deficit through nutrition and exercise you will lose weight.