Total body mass is comprised to a large degree of fat, muscle, and water. Although targeting one of these three may be difficult, reducing all them in combination is surprisingly easy. The Internet abounds with misleading advice to losing total body mass which, if followed long term, could lead to serious health complications. Appropriate modifications to diet, activity, and lifestyle, combined with a knowledge of the role they play in modifying of your bodily composition, will help accelerate your progress.
Step 1
Calculate the calories your body needs. Your Basal Metabolic Rate (BMR) is the number of calories your body requires to sustain its muscle mass if you were to stay in bed all day. This number, modified to include your lifestyle, is the amount of calories you need to maintain your weight. By the end of the day, you need to ingest less calories than this number to lose body mass.
Step 2
Lose water weight. Your body stores three grams of water for every gram of carbohydrate stored, according to dietitian Joanne Larsen. Reducing simple carbohydrate will decrease the amount of stored water, resulting in a rapid decrease in blood volume and body mass.
Step 3
Exercise. Resistance training builds and maintains muscle and body mass while cardiovascular exercises such as running, cycling, and swimming reduce it. Avoid resistance training and run or jog for 60 to 90 minutes five days per week.
Step 4
Change what you eat. Eating small, low fat, high fiber meals will help to decrease body mass faster than one or two large meals since your body stores extra energy as fat. Eat enough to be satisfied and repeat every four hours.
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