One pound of body fat equals 3,500 calories. To decrease body fat percentage, it is necessary to burn additional calories, increase metabolic rate, decrease the number of calories you consume, or do a combination of all three. Losing body fat at a steady rate of 1 to 2 lbs per week could help you lose 15 to 25 in three months. For health and safety reasons, it is not recommended to lose more than 2 to 3 lbs a week, unless you are participating a physician-supervised weight loss program for medical reasons.
Cardiovascular Exercise
Regular cardiovascular exercise can help you burn calories, and contribute to your body fat loss goals. The amount of cardiovascular exercise you do is dependent upon your current level of fitness and goals. The FITT Principle gives you the flexibility to change the frequency, intensity, time, and type of your workout. For beginners and for general health improvement, engage in cardiovascular exercise three days a week for 20 to 30 minutes, at a moderate intensity of 50 to 65 percent of your maximum heart rate. If you desire faster weight loss results, slowly work up to exercising five days a week for 60 minutes at an intensity of 70 to 85 percent of maximum heart rate.
Additional Muscle=Fat Loss
Using a well-designed weight training program can help you gain 1 lb of lean muscle mass per month. The more muscle you have, the more calories your body will burn at rest. Perform exercises that target the large muscle groups, such as glutes, quads, hamstrings and core muscle, to activate the greatest amount muscle fibers. Complete your resistance training exercises with minimal rest periods in between sets to maintain an elevated heart rate and burn a greater amount of calories.
Caloric Deficit
Decreasing caloric intake is one of the most popular approaches of dieter to lose weight. However, too great a caloric deficit can negatively affect your long term weight loss by slowing your metabolic rate. A more healthful weight loss approach is to look at the quality of food you consume. Cut out empty calories found in alcohol, sugary foods, fried foods, and refined white flour products for a decrease of body fat without sacrificing any nutrition.
Focus On Health
Drink eight, 8 oz glasses of water daily, and eat a well balanced diet that includes protein, complex carbohydrates, Omega-3 fats, fruits and vegetables. Proper nutrition protects against the loss of lean muscle mass, and ensures that your body has the nutrients and energy it needs.
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