Exercise And Diet For Fat Loss

Once you have made the decision to lose body fat, your diet and exercise regimen must comply with weight loss standards. This means you have to watch how many calories you ingest and the frequency with which you eat. You also must incorporate cardio exercise to burn calories and resistance training to increase your resting metabolic rate.

Body Fat

Body fat accumulates when you take in more calories than you burn. These excess calories are stored in adipose tissue as a reserve source for future energy needs. You can lose 1 to 2 lbs. a week safely and effectively with proper diet and exercise. Faster weight loss might result in the loss of water and lean muscle, which defeats the purpose of body fat loss.

Calories

You must ingest fewer calories than you burn to lose fat. A pound of fat equals 3,500 calories, so you must eliminate 500 calories a day to lose 1 lb. a week, and 1,000 to lose 2 lbs. Consume nutrient-dense foods such as high quality proteins, fruits, vegetables and complex carbohydrates. Eliminate empty calories such as processed meats, sodas, alcohol and desserts. These have few nutrients and a lot of fat, calories and sugars.

Meal Frequency

You should consume your meals in small portions throughout the day for best fat loss results. By eating smaller portions every two to three hours, you help regulate blood sugar levels, suppress appetite and keep your metabolism elevated all day long.

Aerobic Exercise

Aerobic exercise is necessary to burn calories to get to the fat reserves in your body. Try any activity you enjoy, such as running, dancing, swimming, jumping rope and elliptical training. Aim for at least 45 minutes of cardio, five days a week.

Strength Training

Strength training improves lean muscle mass, and this allows you to burn more calories while at rest. This will not directly burn calories the way aerobic exercise does, but it does give your body a toned appearance once the body fat is lost. Aim for three days of full body strength training each week. Rest one day in between sessions to allow your muscles to fully recover.