If you've been considering losing weight, you're not alone. Millions of people each year invest time and money into trying to drop unwanted body fat. Unfortunately, many never reach their goals due to lack of guidance. Make sure you don't wind up another unsuccessful statistic.
Check Your Body Composition
Also known as body fat percentage, your body composition is the percentage of your weight represented by fat, versus lean tissue. Your body composition is a crucial test because the scale alone will not always be an accurate indicator of progress. A monthly body composition test will indicate if you have been losing fat despite your weight remaining the same, or if you've been losing precious muscle rather than fat.
Limit Your Carbohydrate Intake
Under normal circumstances, carbohydrates are your body's preferred source of fuel. When you limit your carbohydrate intake, your body is forced to burn more fat for energy. Replace starchy carbs, like breads and pasta, with fibrous carbs such as fresh fruits and vegetables. Avoid processed sugar and candy.
Build Muscle
Gaining muscle is an effective way to raise your metabolism and burn more body fat. Perform three brief, total body workouts per week, each taking about 45 minutes. Do one to two exercises per muscle group for three sets of 10. Try to increase your training weights by a little bit each week.
Walk Daily
Brisk walking is a great way to lose body fat because it's free, easy, and keeps your heart rate in the optimal range for fat loss. Walk for at least a half hour per day, either for enjoyment or as part of your commute.
Use the Power of Protein
Protein is a remarkably effective nutrient for fat loss. Protein is a difficult nutrient for the body to process, resulting in more calories burned just from ingesting it. Protein is also the raw material your body needs to build muscle. Eat about 20g of protein per meal from lean sources like chicken breast, fish and egg whites.
More Meals, Fewer Calories
According to the American Council on Exercise, grazing throughout the day is superior to large, infrequent meals for fat loss. The small but steady supply of calories stimulates your metabolism while providing consistent energy levels throughout the day. Eat about five times per day, with each meal totaling between 300 and 500 calories. Remember to eat before hunger sets in. when you wait until you are hungry, you tend to eat more than you should.
References
- ACE: Eat Well to Stay Motivated and Energized
- "The Metabolic Diet"; Mauro Di Pasquale M.D.; 2000
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