How to Lose Fat
One of the most common things that people ask personal trainers in the gym is how to lose fat. Getting a lean and toned physique takes a lot of work, and it’s all too common for dieters to fall into the trap of believing the misinformation that is touted by pharmaceutical companies and diet book authors. There is no magic answer to the question of how to lose fat. If you want to reduce your body fat percentage then you must take control of your diet and follow a good exercise regimen.
Calories in vs Calories Out
Your body stores fat when you consume more calories per day than you need to maintain your current weight. If you eat fewer calories than you need to sustain your usual level of activity, then your body will start to deplete its energy stores. Firstly, it will consume glycogen that is stored inside your muscles, then it will start to break down fat and muscle cells. If you stay in a calorie deficit for a prolonged period of time, then you will lose weight.
People who have a lot of weight to lose usually find that most of their early weight loss comes from fat loss. As you get closer to your ideal weight, your body wants to hold on to fat and becomes more inclined to break down muscle. You can encourage your body to hold on to its muscles by exercising regularly, and in particular lifting weights. Resistance training builds muscle, and helps to increase your metabolic rate.
Creating a Calorie Deficit
To lose fat you must maintain a calorie deficit for a sustained period of time. You can do this by eating less, or getting more exercise. Most people find that a combination of the two techniques is best for them. You should start by calculating your base metabolic rate, as well as your typical calorie burn per day. There are many online calculators that can help you do this.
Once you know how many calories you burn in a typical day, you can work out how many calories you should eat to lose weight. Most people find that a calorie deficit of 250-500 calories is easy for them to maintain. If you manage to eat 500 calories fewer per day than you need to maintain your weight, then you will find that you should lose one pound of weight per week, and most of that pound should be muscle.
If you struggle to maintain a 500 calorie deficit from diet alone, then you can add exercise into the mix to burn more calories, increasing your daily calorie expenditure. Many people choose to exercise and then “eat back” the calories that they burned so that they do not struggle with cravings and constant hunger. If you do this, be realistic about the intensity and duration of your exercise. Moderate intensity cardiovascular exercise burns only a few hundred calories per session, so you cannot get away with exercising and then eating a lot of junk food! This is one of the most common misconceptions that people have about how to lose fat. So, remember, you cannot out-train a bad diet.