1. Body Fat is the Enemy
There is a war against adipose tissue, or body fat, all over the country. However, body fat is not all bad; you can't live on just lean muscle tissue. You need the energy in fat to run body systems, some fat is essential for your organs to function and women have fat stores in reserve for pregnancy and breast-feeding. Excess fat is the fat you don't want. Too much body fat is harmful to your health and can raise the risk of heart disease, diabetes and early death.
2. Belly Fat is the Worst
Excess belly fat is a health risk for men and women. Belly fat you can pinch is not the most harmful, it is the underlying or visceral fat deeper in the body that causes a health risk. If you are a woman with excess belly fat, you have a higher risk of developing heart disease, breast cancer and diabetes. If you're a man with a spare tire, you are putting yourself at a higher risk of developing diabetes, some cancers, high blood pressure and sleep apnea. "Beer Belly" is not a myth; researchers say you can develop belly fat from beer. They're not sure what causes this phenomenon, but if you have excess belly fat, it would be best to cut back on beer.
3. How Much is Too Much Fat?
In the past, BMI or body-mass index, which is your waist to hip ratio, was the most accurate way to determine if you had too much body fat. Now, scientists say your waist measurement is the best indicator of whether you need to lose fat weight. Measure your waist with a tape measure placed around your middle at navel level. Don't pull the tape tight or suck in, you want a true measurement. 30 to 33 inches or less is the ideal measurement for women and 40 or less, if you're a man.
4. You've Got to Move It, Move It
Regular exercise is the best way to lose excess body fat wherever it is on your body. Low intensity, moderate exercise such as walking, jogging, swimming or biking is very effective at burning fat. Check with your doctor before you start any exercise program to find out what type and how long you should exercise. Strength training will help build muscle mass which burns more fat, so add some weight or resistance training to your exercise regimen.
5. Starving Yourself Isn't the Answer
Your body is an amazing machine, if you starve yourself, it will hold onto fat. If you want to lose fat weight, gradually reduce the calories you eat and replace nutrition-poor foods with food that are energy dense and take longer to digest, like lean meats and complex carbohydrates with lots of fruits and vegetables.
