Cutting down on the amount of fat in your body by even a small amount can improve your health by reducing your risk of cardiovascular disease and diabetes. In addition, the United States Centers for Disease Control and Prevention explain that while it's normal to want to shed pounds fast, reducing body fat slowly and sensibly actually leads to better long-term results. Weight loss doesn't have to be unappealing either and you can use some of your favorite foods to motivate yourself to stay on track. Check with your doctor before starting any weight-loss plan.
Physical Activity
The advantage of including regular physical activity in your fat-loss program is that you burn off body fat both during and after the exercise. According to the U.S. Department of Health and Human Services, physical activity is one of the best ways to lose body fat and keep it off. Activities such as walking, running and cycling are aerobic in nature and elicit more immediate fat-burning, because your body turns to fat stores for energy. Other types of exercise such as weight and resistance training increase muscle mass. Increased muscle forces an increase in metabolism because muscle requires more fuel than other types of tissue.
Nutrient-Dense Calories
Emphasizing nutrient-dense foods like fruits, vegetables and whole-grain products can help you lose fat without feeling deprived. The Cleveland Clinic explains that making each calorie you consume count helps you meet your nutritional requirements. In contrast, fad diets that tend to emphasize a limited number of foods can lead to nutritional deficiencies that can impede your weight-loss goals. The U.S. Department of Agriculture recommends that you increase your intake of nutrient-dense foods by loading half your plate with fruits and vegetables and by consuming at least half your grains in their whole form.
Avoid Highly Processed Foods
Highly processed foods, such as fast food and convenience foods, tend to be high in fat, sodium and sugar, and low in dietary fiber. When you're trying to cut down body fat, paying attention to nutritional labels is essential. Checking for hidden sources of fat, sodium and sugar can help you avoid excess calories and excess salt that can cause water retention and increase your risk of hypertension and cardiovascular disease. Beverages like soft drinks are often loaded with sugar that can increase body fat.
Keep Track of Your Food Intake and Activity
Making yourself accountable for the foods you eat and the physical activities you perform can provide you with a comprehensive picture of everything that can effect fat loss. The Cleveland Clinic explains that monitoring your caloric intake and output makes it easy to understand what you are doing and not doing to help yourself lose body fat. It adds that the benefits of keeping track of your daily eating and activity habits are only realized when you are completely honest and take note of every calorie and step.
References
- United States Centers for Disease Control and Prevention: Healthy Weight: Losing Weight
- Cleveland Clinic: The Very Best Way To Lose Weight And Keep it Off
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans: Chapter 2
- United States Department of Agriculture: USDA's MyPlate -- Home Page
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