To get rid of fat, you must burn more calories than you consume. This is done by creating a caloric deficit through a combination of increased physical activity and/or decreased food consumption. According to the American College of Sports Medicine, most people can safely lose about 1 lb. of body weight per week depending on their health status and workout schedule. The best way to get rid of fat is by eating sensibly and exercising regularly.
Set Deadlines and Goals
Step 1
Set a goal that is specific, measurable and achievable. Write this goal down in a place were you will see it regularly.
Step 2
Set a date 12 to 16 weeks from today to serve as your fat loss deadline, and write it down in your weight loss journal.
Step 3
Schedule all of your workouts between now and the deadline, and write them into your calender.
Track Your Weight
Step 1
Stand on the scale, and write your current weight in your weight loss journal.
Step 2
Weigh yourself once per week, and record your new weight in your weight loss journal.
Step 3
Consider exercising more if you are losing less than 1 lb. per week; consider exercising less if you are losing more than 1 or 2 lbs. per week.
Create an Eating Plan
Step 1
Write everything you eat and drink in your food journal for three consecutive days. Do not make any modifications to your diet just yet.
Step 2
Calculate how many calories you consume each day using the data in your food journal.
Step 3
Reduce your total daily calorie consumption by 400 to 500 calories below your usual amount as calculated above. For example, if you calculate that you usually consume 2,000 calories per day, start consuming 1,500 to 1,600 calories.
Step 4
Consider eating 100 fewer calories per day if you are still looing less than 1 lb. per week; consider eating 100 more calories per day if you are losing more than 1 or 2 lbs. per week.
Tips and Warnings
- The American College of Sports Medicine recommends a structured meal plan, with healthy fats, carbohydrates and proteins in each meal, for losing weight. Eat a small meal every two to four hours. The ACSM also recommends scheduling at least four to five hours of physical activity per week, divided over three to five days. This physical activity can be any combination of cardiovascular exercise (such as jogging, biking or swimming) and resistance training. Use these guidelines as a starting point for determining your exercise requirements.
- Consult your physician before beginning a physical fitness program.
Things You'll Need
- Bathroom scale
- Calender or datebook
- Weekly fat loss journal
- Daily food journal
Member Comments