Thin people can be too fat. A normal-weight person can carry too much deep abdominal fat, known as visceral fat, according to University of Alabama Medicine. The ratio of body fat to lean tissue can change due to inactivity or age, causing this phenomenon. Losing weight when you're already thin requires achieving a better ratio of lean tissue to fat. Changing your calorie balance through moderate calorie reduction and exercise will help you lose weight. Although it's important to avoid excessive weight loss, being thin may not pose a health risk, according to Harvard School of Public Health. However, be sure to consult your doctor.
Step 1
Improve your eating habits. Choose whole foods such as whole grains, fruits, vegetables, fish, lean meats, legumes, skinless poultry and low-fat dairy to promote weight loss. Cut fried foods, processed foods, high-fat and high-sugar foods out of your diet. Eat meals and snacks that contain protein, carbohydrates that contain fiber and moderate heart-healthy fats to curb your appetite and provide energy for physical activity.
Step 2
Eat enough to maintain your metabolism. Women require at least 1,200 calories each day and men require at least 1,500. Excessive calorie restriction can result in muscle loss and a slower metabolism, leading to a higher ratio of body fat.
Step 3
Eat slower and limit your portion sizes. Take time to chew and savor your food --- this allows your body time to recognize that you're satisfied. This technique may help people trying to lose weight, although it doesn't work for everyone, according to Ann MacDonald, editor of Harvard Health Publications.
Step 4
Increase your physical activity. Exercise at your target aerobic heart range for at least 30 minutes five to six days a week. Subtract your age from 220 for your maximum heart rate. Exercise at 60 to 80 percent of your maximum heart rate for aerobic benefits and weight loss. Choose weight-bearing cardio activities such as power walking, jogging or aerobic classes to maintain your bone strength and maximize your calorie burning.
Step 5
Engage in resistance exercises for at least 20 minutes two to three times a week. To strengthen your muscles, lift weights, use resistance bands, perform pool exercises or use body weight exercises such as push-ups, pull-ups, crunches and squats. Resistance exercise helps maintain lean tissue when you lose weight so you lose body fat instead of muscle and maintain your metabolism.
Tips and Warnings
- Muscle takes up less space than fat so when you increase muscle, you develop a firmer body. You may go down a size in clothing before you see any change in your weight. When you begin an exercise program, you may experience a weight increase. This is normal. If it bothers you, stay off the scale and take your measurements every two weeks instead. Drink at least eight 8-oz. glasses of water each day and increase your water intake when you exercise. Even slight dehydration slows your metabolism --- meaning that you burn fewer calories.
- Consult your doctor before attempting to lose weight if you're already thin.
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