Losing fat naturally requires an aggressive and comprehensive weight loss effort consisting of both healthy eating habits and consistent exercise. Although supplements may be tempting, many are very dangerous, and their results are typically short term. Losing fat the natural way, through healthy eating and exercise, is more likely to provide you with permanent results. To lose fat, you must burn more calories than you consume, so efforts should be made toward burning the most calories through exercise and consuming an appropriate amount of calories.
Diet
Step 1
Calculate how many calories you should consume every day. Mayo Clinic offers a free online calculator to give you an estimate of how many calories to eat daily to maintain your current weight. Once you determine that number, subtract 500 from it to come up with the actual number you should consume to lose weight. This 500-calorie deficit alone will allow you to lose one pound per week.
Step 2
Drink water. Water keeps your body hydrated and contains zero calories. Sodas and alcohol are very high in calories. For many dieters, just cutting them will lead to fat loss.
Step 3
Eat foods low in fat and high in fiber. Foods high in fat are more likely to be stored directly as fat molecules in your body. Fiber will facilitate digestion and keep things moving through your body, promoting weight loss.
Exercise
Step 1
Get cardiovascular exercise four to five days per week. Cardio exercise requires a significant amount of energy, which is provided to your muscles and other tissues through calories. Consistent cardio exercise will cause you to burn a significant number of calories while you're working out and should be completed on most days.
Step 2
Complete 45 to 60 minutes of cardiovascular exercise during each session. If you're unable to schedule this amount of time, break the workout into multiple, smaller sessions.
Step 3
Choose cardio exercises that burn the most calories. Mayo Clinic says running, rollerblading and jumping rope are some of the best activities you can complete, while high-impact aerobics and sports such as football, basketball and soccer also burn a significant number of calories.
Tips and Warnings
- Thinking long-term, consider incorporating weight training into your weekly regimen. Building lean muscle mass will cause your metabolism to increase its rate, meaning you'll burn more calories at all times, even while you're sleeping. Over time, this will add up and contribute to your overall weight loss.
- Consult your primary care doctor prior to starting any weight loss program.
Member Comments