Being overweight or obese affects 67 percent of Americans older than 20, according to the Centers for Disease Control and Prevention. In an attempt to lose weight, many of these people try techniques that only set them up for failure. Knowing the truth about fat loss will help you not only lose fat, but keep it off.
Losing Fat
One pound of fat equals about 3,500 calories, according to Family Doctor. In order to lose weight, you need to consume fewer calories than your body uses. To lose 1 pound of fat a day, you need to create a 500 calorie deficit between the calories you take in and the calories you burn each day. The best way to lose fat and keep it off is to eat less and exercise more.
Calories Needed
Each person uses calories at a different rate, according to the U.S. Department of Agriculture's MyPyramid website. A woman needs between 1,600 and 2,400 calories each day depending on age and activity level, while a man needs between 2,000 and 3,000 calories each day. Younger and more active people require more calories than older or sedentary people.
Diet
Changing your diet will give you a quick way to begin cutting calories and losing fat. Focus your attention on fruits and vegetables, advises the Help Guide. Eating more fruits and vegetables will allow you decrease your calorie and fat intake while increasing your fiber intake. You can also help reduce calories by switching from simple white rice and white bread to whole grain products. Eating more lean protein, like from beans, nuts or poultry, will help you feel fuller longer. By replacing high-calorie drinks with water, you will better hydrate yourself while cutting out calories. You may also want to start taking a multivitamin to fill in any nutrient gaps that may occur from dieting.
Aerobic Exercise
The American College of Sports Medicine recommends that a person should get 30 minutes of moderately intense aerobic exercise at least five days a week. However, to lose fat and prevent gaining it back you may need more. This does not mean you have to exercise for half an hour at a time. You can break it into smaller sessions by taking the stairs, getting off the bus a stop sooner than yours or by doing any other form of physical activity. Good sources of aerobic exercise include bicycling, swimming, brisk walking or playing an active sport like basketball. Start slow and build up to the intensity and time required for prominent fat loss.
Strength Training
Strength training two to three times each week will help you build and maintain muscle, according to the Hospital for Special Surgery in New York. At first, you may notice a small weight gain as you replace fat with muscle. However, the more muscle you have, the more calories you will burn throughout the day. Start out with light weights and only add resistance as you begin to gain strength and endurance.
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