Fat loss is different from weight loss, although many of the principles can be applied to both. When you're at a healthy weight, it isn't about losing more pounds, but rather it's more about trimming down some bulky areas. A healthy diet coupled with an exercise routine will help you effectively lose fat.
Body Fat
Body fat can be seen as your excess calorie storage locker. When you consume more calories than you burn, your body stores these calories in the form of fat to be used at a later time. Removing fat from your body is a gradual process. You shouldn't expect to shed body fat rapidly. Instead, aim to lose 1 to 2 pounds per week. The National Institutes of Health states that when you try to lose more through fad diets you are likely losing more water than actual fat due to carbohydrate reduction.
Calories
To lose fat you must reduce your calorie intake or increase your calorie expenditure. Whether you do this through diet or increased exercise is your choice, but your body needs to use up the calories it has stored. To lose about one pound per week, you need to cut 3,500 calories per week or 500 per day. Although this may seem like a big number, smart and healthy changes can help you reach your goal. Aim to consume more nutrient-dense foods like dried fruits, fresh fruits and vegetables and complex carbohydrates. This will help you feel fuller longer and keep your energy levels up while still keeping your calorie count low.
Hydration
Your goal is to lose fat, not water or lean mass. Be sure to stay hydrated so you can avoid complications associated with dehydration. In order to burn calories, your body needs enough water. In particular, your muscles need water in order to contract and function properly. Water also helps to lubricate your joints. When trying to lose fat it is important to maintain muscle health. Staying hydrated throughout your day and while exercising can help you reduce muscle and joint soreness.
Meal Planning
Meal planning is an important tool in the battle against fat. When you plan your meals you are able to more closely monitor the amount of calories you are eating each day. Try picking one day to grocery shop each week and just buy groceries for the next seven days. Doing this can be less overwhelming, help you plan, and allow you to use up fresh produce before it goes bad. In addition to planning what you eat, you should also plan when you eat. To lose fat you'll want to keep your metabolism running all day long. Eat small meals or snacks every few hours to keep you feeling full. Skipping meals can put your body into starvation mode, which slows your metabolism.
References
- CaloriesPerHour.com: Why Drinking Water is Important to Weight Loss
- National Institutes of Health; Tips for Losing Weight; October 2009
- American Council on Exercise; How Can I Get Rid of Belly Fat?; Jessica Matthews; April 2010
- Centers for Disease Control and Prevention; Eat More, Weigh Less; February 2011
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