Reducing your total body fat will not only help you lose weight, it will also make significant improvements to your health. The reduced risk of heart disease, diabetes, hypertension and sleep apnea are only a small part of the benefits of losing excess fat. When you are trying to lose weight, the ideal way is to just get rid of excess fat. However, without proper planning, dieting can also lead to loss of lean muscle mass. Although you will experience a reduction in your overall body weight, loss of muscle mass can result in weakness, fatigue, poor athletic performance and decreased metabolism. A balanced diet can help you lose excess fat, minimize muscle loss and improve your overall health.
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Part 1 of 3: Exercise to Lose Fat
Step 1. Include cardio training in your fat loss program
Cardio is the fastest way to burn calories immediately. Include moderate to high-intensity cardio several times a week and focus on exercises that involve interval training to help burn fat. Apart from boosting your cardiovascular health, this exercise will also help burn calories from fat.
- Set a goal to include at least 150 minutes of moderate-intensity activity (that doesn't take your breath away) each week. Even so, adding high activity (which makes you breathless until it's hard to talk) burns more calories per minute.
- You don't have to force yourself to sprint furiously. Swimming, cycling, boxing, and playing tennis are all effective alternatives to running and the elliptical machine.
- If you're not really ready for a strenuous workout, start fast on the treadmill in an uphill position, ride a stationary bike or familiarize yourself with the elliptical machine. You can do these activities at a level that suits your abilities.
- To reduce the amount of fat, a combination of weight training and cardio is the most effective exercise program.
Step 2. Build muscle with strength training
Although cardio burns more calories in a short period of time, weight training or strength training helps build lean muscle mass which can increase the number of calories you can burn in the long run.
- Include at least 20 minutes of strength training at least twice a week. However, the more often you do strength training, the more lean muscle mass you can build.
- Having lean muscle can greatly benefit your metabolism. Numerous studies have shown that increasing muscle mass helps increase metabolism and burn more fat even when your body is resting.
Step 3. Include interval training in your exercise program
Exercise does increase metabolism, but interval training provides even greater benefits. High-intensity interval training has been shown to be more effective at burning calories from fat than other forms of exercise.
- Interval training has also been shown to increase metabolism and keep it up for up to 24 hours after you finish exercising.
- Interval training is short exercise that alternates between performing a series of very high-intensity activities in a short period of time and moderate-intensity activities. This exercise usually lasts between 15 to 25 minutes and you will feel very, very out of breath at the end of the exercise.
- Interval training can be difficult and may not be suitable for everyone with varying fitness levels. Always consult your doctor and do the first interval training slowly until you feel comfortable doing it.
Step 4. Increase your lifestyle activities
Lifestyle activities are activities you do every day. Increasing your movement during your daily routine can help you burn more calories and fat.
- Lifestyle activities usually include low to moderate intensity exercise. That is, you are moving, your heart rate is slightly increased, but you are not gasping for air. These activities usually include: walking to and from your car, walking when you go shopping, climbing the stairs in your office building or doing household chores (such as mopping or gardening).
- These types of activities fall into a category known as the "fat burning zone." While overall you burn fewer calories in this zone, those calories burn mainly from fat deposits.
- The combination of programmed exercise (such as a 30-minute jog) in addition to increasing lifestyle activities (such as parking your car further from the entrance) can help you lose significant amounts of fat mass.
Step 5. Exercise at home
If you find it difficult to work out outdoors or don't have a gym membership, there are a variety of exercises you can do at home with little or no equipment.
- If you're a beginner, try walking in place, leg lifts on a chair, or push ups against a wall. These exercises are low-intensity exercises for beginners that can help burn calories, tone muscles and reduce fat mass.
- If you are an intermediate sportsman, you can try even more vigorous exercises at home. Include activities such as: push ups, sit ups, running in place, squats (standing squats), or mountain climbing in your exercise program. These activities will make you sweat and help reduce muscle mass.
Part 2 of 3: Changing Your Eating Habits
Step 1. Eat more protein
Large amounts of protein won't build muscle mass (the only way to build muscle is by training your muscles), but protein can support you in achieving your goals to lose weight and excess fat.
- Lean protein can help promote weight loss and keep you feeling full longer than carbohydrates.
- In general, women need 46 grams of protein per day and men need 56 grams of protein per day. Incorporating one serving of protein in each main meal and snack can help you meet this goal.
- A serving of red meat, poultry or fish is usually the size and thickness of your palm (about 85 to 113 grams).
- Lean protein to include in your diet can include: eggs, poultry, low-fat dairy, lean beef, beans, pork, seafood and tofu.
Step 2. Limit carbohydrate intake
Numerous studies have shown that low-carb diets result in greater initial weight loss and long-term fat loss compared to low-fat diets. Limiting the amount of carbohydrates you consume can help you lose weight, but specifically reduce the amount of excess fat you have.
- Carbohydrates are found in a variety of foods including: fruit, milk, nuts, whole grains and starchy vegetables.
- Limit carbohydrate intake from whole grains such as bread, rice, pasta or biscuits because these foods are not as nutrient dense as other carbohydrate foods such as starchy vegetables or fruit. Limiting the consumption of grains that are refined or made from white flour such as white bread, plain pasta or white rice is also important.
- If you choose to eat a grain-based diet, choose one that is 100% whole grains over refined grains. Whole grains are higher in fiber and other nutrients and are healthier for you. Choose foods such as: 100% whole grain bread, brown rice, or whole grain oats.
Step 3. Eat a healthy and balanced diet
If your goal is to reduce fat, you can focus on lean protein and limit carbohydrate intake. However, apart from that, it's also important to ensure that you're still eating a fairly balanced diet. That means incorporating fruits and vegetables into your diet too.
- Fruits and vegetables are an important part of a balanced diet because they provide a number of nutrients, including: fiber, vitamins, minerals and antioxidants.
- Choose a variety of fruits and vegetables every day. Make a target to eat one to two servings of fruit per day which is equal to 1 small fruit or 75 grams of sliced fruit. In addition, consumption is also about three to four servings of vegetables every day which means about 150 or 300 grams of green leafy vegetables.
Step 4. Avoid sugar and alcohol
A number of studies have shown that both sugar and alcohol can cause weight gain, but especially increase the amount of excess fat. Reducing or limiting these foods can help you lose weight and reduce the amount of excess fat in your body.
- Current recommendations recommend limiting alcohol intake to one drink per day for women and two drinks per day for men. However, reducing alcohol consumption further than this limit is an ideal step to lose fat and weight.
- Limit or avoid foods high in sugar such as: candy, pastries, cakes, sweetened drinks (regular soda or sweetened tea), sweetened coffee drinks, fruit juices, or energy/sports drinks.
Step 5. Avoid diet pills
There are many different types of diet pills on the market that promise a number of dietary benefits - including rapid weight and fat loss. Diet pills are not regulated by BPOM and can have dangerous consequences. This trend of diet pills is not only potentially dangerous, but also not proven effective.
- Several studies conducted by the United States Food and Drug Administration found that many of the over-the-counter diet pills have been tainted or contaminated by other harmful drugs or are combinations of drugs that are harmful to your body. Be very careful before taking any diet pills.
- Do not buy any over-the-counter medication without consulting your doctor first. These medicines may interfere with your current prescription medication or interfere with your current health condition.
- Avoid pills or products that claim to make you lose weight quickly or easily. For example "lose 4.5 kg in 1 week" or "shrink pants size up to 2 sizes in 2 days". If it looks easy and too beautiful to be true, chances are those promises are just a lie. Stay alert and avoid these products.
Part 3 of 3: Maintaining a New Diet
Step 1. Write a food journal
Keeping track of what you eat can help you stay on track for a new diet or eating habit long term. These records help you stay accountable and truly understand what you eat each day.
- Keeping a food journal can also help you notice "mistakes" or help you see what to change if needed.
- Buy a notebook to keep a food journal, use some scraps of paper or download an app to journal on your smartphone or tablet.
- Make sure you are honest and accurate in writing your food journal. People tend to underestimate how much food they have consumed.
Step 2. Get rid of stress regularly
Numerous studies have shown that increasing stress levels can increase your cortisol levels. Cortisol is a hormone that is often called the "fight or flight" hormone (a feeling of urgency). As the hormone develops from chronic stress, cortisol can increase fat deposits in your body - especially the belly area.
- It's hard to get out of the grip of stress. However, taking action to find out what causes stress in your life and how to manage it will help reduce the risk of increasing fat mass.
- Increased fat mass, especially in your belly area, has been associated with increased health risks including: obesity, diabetes and hypertension.
- Try seeing a life coach or behavioral therapist if you feel your stress is too much to control or if you need a little more help to control it. These health experts will be able to guide you on the best way to manage stress.
- Write down a list of ideas or activities that relax or calm you. When you feel stressed, try to do these activities to help you calm down. You can try listening to music, go for a walk, read a good book or have a chat with a friend.
Step 3. Measure your body
While continuing to diet, exercise and lose weight, a great way to measure your progress is to weigh yourself or have your body measured regularly. This can be a motivation for you to continue these efforts.
- Weigh yourself about once or twice a week. Do it on the same day and the same time every week to get the most reliable results.
- Also, try measuring different parts of your body. For example, measure your waist, hips or thighs. As you lose weight and reduce fat, you will notice that your body size is shrinking.
Tips
- Always consult your doctor before starting any weight loss or exercise program.
- If you notice any pain or discomfort while exercising, stop immediately and talk to your doctor before continuing with the exercise.
- Eat healthy snacks every three hours to keep you feeling full. Healthy snacks can be in the form of whole raw fruit, yogurt, or nuts.
- Always have a bottle of drinking water near you. You will tend to drink more often unconsciously to beat the hunger that starts to come.
