We all know the statistics part. From 2008, the CDC reported that 64% of adults were overweight or obese. The remaining 36% may not be overweight, but many of them are actively working to maintain their weight. So this means that almost everyone is either trying to lose or maintain their weight? Should I'm sure there are some people who are not affected, but there are many reasons to be. A healthy weight is key to prevention of many diseases and chronic diseases such as metabolic syndrome, diabetes, heart disease, high blood pressure, stroke and arthritis.
Perhaps you are one of those people who are trying to lose weight or maintained. Perhaps you have already tried over and over different diet plans and even have some success, but you usually win back the weight. Weight loss and may hold it as an impossible dream. Do not give up. You just need a solid plan and the motivation, following him to succeed. Follow this step-by-step plan on how to lose body fat, and you'll be on your way to a thinner, healthier you.
How to lose body fat: Step One
The first step in your quest to lose body fat should be to assess where you are now. Get a notebook and tape measure and get someone to help, to get all your measurements. Measure your waist at the navel, the widest part of your hips, thighs and upper arms. Now on a scale continues and record your body weight. All these measurements should be in your notebook to go along with the date. You will be weighing and measuring every week to evaluate your progress.
One thing to keep in mind is that you place more value on your body size than to body weight. This is because the body weight can be misleading because you get more fit. As you increase your muscle mass, you can increase your weight easily as well as your measurements because muscles are heavier than fat, but it is also to reduce compact. Your body will appear smaller and tighter, but your weight may not go down as much as you would expect. In fact, your goal should be to maintain or increase your muscle mass while burning body fat and this is no easy task.
How to lose body fat: Step Two
The second step in losing body fat is to determine your metabolism. This is just another way to say that you have the number of calories your body needs every day to maintain your current weight to calculate. The easiest way to do this is to use a computer. Many are available online, but I like the one shown in the link above. It allows you to be your lifestyle activity level, which, how active you are on a day to day basis, and you do the exercise. For example, if you sit most of the day for your work, you would enter "settled" in the lifestyle sector.
The number you get the calories that your body needs to be to keep your current body weight. This is to know a very large number. Without it, you'll be in the dark, even if you consume the calories you count because you never know how many calories you can eat and still lose weight. Write this number in your notebook as well and remember the whole day.
Ironically, this number will decrease as you lose body fat. So make sure you take the time to recalculate to ensure your metabolic rate at regular intervals to ensure that you are still in operation on a calorie deficit.
How to lose body fat: Step Three
To lose body fat, you will now have to pull together a plan to create a calorie deficit per day. We all know that to lose weight, we need more calories than we consume have to burn. If we do this on a consistent basis, we will lose weight. What you may not know is that 3500 calories equal one pound of body fat is about. Therefore, to lose one pound, you must create a calorie deficit of 3500 calories cumulative. The safest way to do this to create a small deficit by reducing your calories from foods and to expand that by burning more calories in the form of movement.
For example, let's say that your body needs 2000 calories per day to maintain your current weight and you want to lose a pound a week. To do this, you will need a cumulative calorie deficit of 3500 calories over a week or 500 calories per day. They could exert cut 250 calories from food and eating 1750 calories per day and you could burn another 250 calories per day. With this plan, you'll be on your way to lose pounds per week.
Diet Tips
Most people on a diet to lose body fat they want to know what to eat. There are many plans available that offer a full menu, including the sale of food. There are also plans to give you a allottment of points, such as Weight Watchers. These are not really necessary if you feel that the structure and support that a weight loss program can offer need. In order to lose weight, I would argue that you simply have to do a few important things:
Stay in your calorie goal: The best way to do this is to the calorie content of everything to eat what you pursue. Write it in your notebook via an online tool, or in an app. Be very careful of portion sizes. When you first start, measure and weigh the food, so that you know how many calories to eat you know. It is important not to eat too few calories per day. A woman should not go to 1200th
Drink plenty of water: Water is necessary for burning fat. In addition, some diets, particularly those that are lower in carbohydrates, dewatering. You need to get you body fluids by drinking 8-10 glasses of water per day.
Eat Healthy Fats: Healthy fats such as found in avocado, eggs, olive oil, olives and nuts can, in your weight loss efforts by helping you full longer. In addition, fats are a necessary component of many hormones that help you lose weight. It may be counterintuitive, but eating fat can help you shed fat.
Eliminate refined carbohydrates: Try to slowly digestible carbohydrates will keep the trigger does not spike your blood sugar and insulin response. The reason for this is that a hormone is insulin stores fat. If you eat something high in sugar, like a candy bar or pasta, the body responds by releasing insulin to get sugar from the body. This leads to storage as fat if you eat too much. Carbohydrates that are okay include, oatmeal, brown rice, sweet potatoes, and some fruits such as berries and melons. Eat plenty of vegetables.
Limit alcohol: Did you know that if you drink alcohol on your body like that as fuel before anything else? In other words, your body will stop burning fat and alcohol burn. This can be a disadvantage if you try to burn body fat are. It is best to limit your alcohol to one drink about a week, but rest assured, something that will not kill to have your daily calorie intake. For example, should be a glass of wine or a light beer in order.
Exercise Tips
There are many different types of exercise you do, your body fat but the most common perception is that you have much to do to lose a lot of heart. Actually, weight lifting is just as, if not more important for fat loss. You do not invest too much time, but you need to know about your intensity. Whether you engage in cardio or strength training, consider the following:
Lift heavy weights, if you easily complete 12-15 repetitions of an exercise intensity you're not lifting heavy enough. Your weight should be heavy enough so that you are breathing and not go to complete your last repetition with good form. Just makes you a little help with the right technique and form before embarking on a strength training program, if necessary for new you. Lifting heavy weights will increase your muscle mass and allow your body to burn calories even at rest. It will also give you a toned, shapely look. If you lose weight, but not to maintain or increase your muscle mass, you could decrease your metabolism and you will only be a small, yet too shapeless, his version of your old self.
Concentrate on short, intense cardio: On days you do cardio, HIIT practice what is known as, or High Intensity Interval Training. With HIIT, you will only work for about 20 minutes, but you will alternate periods of high intensity with periods of rest. This is a great way to boost your metabolism and is much easier to fit into a busy schedule as endless hours on the treadmill.
Rest: Make sure you allow 48 hours rest between workouts for a specific part of the body. For example, if your legs We work on Monday, wait until Wednesday, at the earliest in order to work out again. The HIIT training is also quite long, and so you will need to provide sufficient rest between sessions. Just doing one or two per week.
Staying Motivated
If in your quest for how to lose body fat, stay motivated problems, and have not, there are many tricks you can employ. The first is a friend who is also trying to lose weight and go into this to come together. If you are there for each other, you are less likely to slip in your efforts. You could also tell yourself that you're going to buy yourself a reward if you make your goal weight. For example, you could buy a new pair of jeans or a new workout outfit. The attachment of images to inspire, motivate, you have another option to stay. Finally, joining a formal weight loss program with weekly weigh-ins is a great way to stay with him. To know that you are in front of your colleagues weight loss partner and weighed in public can be a great way to stay motivated.
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