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Shedding off body fats seemed to be impossible for most people despite several methods and fat burner pills introduced by new medical technologies and discoveries. Are these new breakthroughs truly effective then? It may be and it may not be. Its effectiveness varies for every individual. How to lose fat effectively and maintaining lean body mass is always a question of self-discipline, hard work and determination. Yes, a combination of the three no matter what type of approach will be used, it’s no overnight makeover. For the conservative approach it’s a combination again of the above three factors plus appropriate diet, exercise and physical activities. How to lose fat then effectively and naturally? First, let’s check on the following:
Carbohydrate, Calories and Exercise
1g of carb is equivalent to 4calories. Caloric amount of 7,700 means 2.2 kg of body fat. High carb foods imply high calories entailing a high kilogram of body fat which is stored in the body as energy. So, intake of high calorie foods means high energy, but with no physical activities or exercise whatsoever, these calories will be stored as body fat which then serves as reservation for later energy needs. How to lose fat then? Aim to gradually burn 15-30% more calories than your daily calorie needs. Daily calorie amount must not be below 1,200 calories for males and 1,600 for females. When ideal body weight is reached, gradually increase calorie intake for a few months up to the new caloric requirement. Sudden drop of calories may lead to weight gain resulting to more fat than before the new diet.
Protein
High protein diet is the recommended diet in losing fat as medical research shows that protein rich foods satisfies hunger best. Note that 1g of protein is equivalent to 4 calories.
Alcohol
1ml of alcohol contains 7 calories. Increased alcohol intake means more calories and more fat to burn if calories are not burn through exercise or any aerobic physical activity.
Fats and oils
Top calorie rich food with 1g equal to 9 calories. Limit fats and oil by 15-20% of total daily calorie needs.
Suggested Meal Plan
Experts recommend eating at least 4 small meals per day instead of 2big meals for the reason that eating big meals enlarges stomach leading to increased surface area that needs to be filled with food to satisfy hunger. Therefore, enlarged stomach means increased hunger.
Physical Activity and Exercise
Cardiovascular exercises
Cardiovascular exercises/ aerobic exercises is geared especially for calorie burning via endurance exercises such as jogging, swimming, cycling, tennis, badminton or exercising on any cardio machines such as stationary bike, treadmill etc. These are exercises that require long periods of time thereby burning more fats.
A. Bodybuilding training
A high intensity physical training designed to increase muscle mass, tone and firm muscles wherein in doing so can burn hundreds of calories per hour. It requires more energy. Activity requiring more energy burns calories more effectively. So, it is vital to observe appropriate diet for body building to be effective.
To Summarize on How to Lose Body Fat
· Always watch what you take and drink. As much as possible cut on alcohol, carbs, fats and oils and maintain a high fiber and protein diet including liquid intake.
· Eat 4 small meals per day of equal amounts.
· Move, move, move… indulge in aerobic activities and exercise. For beginners it’s not necessary to do body building. Aerobic activities can sufficiently burn fats.
· Focus and maintain self-discipline all the time especially dealing with food temptations and don’t let laziness defeat you from indulging with your daily physical activities and exercises.
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