To Lose Body Fat

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.

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.

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.

Obesity rates are climbing across the country so it’s no surprise people are always looking for specific tips to lose weight as well as general weight loss advice. We all know when we are overweight, but it just seems too hard to find a diet a diet plan that works. The reason for this is simple; diets alone don’t work. In fact, if you simply go on a diet, chances are extremely high that you will gain all of the weight back after you stop dieting, which is why we hear so much about the yo-yo diet phenomena.

The only true to way to lose weight and keep it off, is to change your lifestyle. Simple changes can result in fast weight loss and the good news is that if you keep with your lifestyle changes you will continue to lose weight and the weight will stay off. Here are 3 simple tips on how to lose weight fast and keep it off:

Cut the Excessive Calories
The first thing you need to do to lose weight is to limit the amount of calories that you consume in an average day. Think back to what you ate in the last week and try to cut about one-third of the calories out of your diet. A great way to eat less without a lot of work is to drink two eight-ounce glasses of water before each meal. By drinking the water first, you will have the sensation of already starting to feel full. That way when you eat fewer calories in your meals, you will still feel full.

It is also important to remember that moderation is the key. Don’t tell yourself you can never have a piece of cake; that just isn’t practical. Since we are talking about lifestyle changes, it is better to limit yourself to having those decadent deserts maybe once a week, rather than limiting it all together. If you make a diet that requires large sacrifices, more often than not, you won’t stay on your diet. So, be realistic about your diet plan. By limiting the fried foods, saturated fats and high sugar drinks you are well on your way to a healthy diet.

Exercise to Burn Fat and Increase Metabolism
In order to lose weight fast, you will definitely have to exercise. The amount and type of exercise that you do will depend on your level of physical fitness and current physical condition. A great start point for beginners is simply walking. Think about waking up 45 minutes early every morning and using that time to go on a brisk walk. Start out slow and walk faster as you get in better shape.

Aerobics is also a great way to tone up and get in shape. You can simply buy a fitness DVD and workout each day for 30-45 minutes. Or, if you need some extra motivation join, an aerobics class where you know there will be a teacher on hand to give you an extra push. Just remember to start out slow with whatever form of exercise you choose and build from there.

Set a Realistic Goal
The best way to keep working hard is to set short-term realistic goals. Sure you want to lose weight fast, but experts say that it is only safe to lose about 1 1/2 pounds a week. So set a goal of losing about five pounds a month, which is very realistic if you are cutting back on your diet and exercising regularly. Celebrate when you achieve a goal, you earned it and then set another one. By setting realistic goals, you will be more motivated to reach them because you know that they are attainable with a little hard work.

Despite what the media wants you to think, weight loss isn’t rocket science.  These simple but effective tips to lose weight should go a long way in helping you not only lose weight fast but for the long term as well.  So now that you have the knowledge get out there and make a permanent healthy change to your life style.  Your body will thank you.