Obviously, if you’re looking to get into shape and have a slimmer figure, you’re going to have to lose some fat. So, let’s look at some weight loss tips to help you lose fat, In a culture where 60% of us are overweight or obese we have to change our thinking on this issue. It is really not as hard as most of us anticipate it being. The most straight forward answer to the question of how to lose body fat is to burn more calories than you eat. It really is that simple and once you latch on to that, losing weight will be easy. Here are the four basics to losing weight.
- BMR – Base metabolic rate. This is defined as the amount of calories you will burn every day sitting in bed not moving a muscle. You have to know this because it is the number that you work from to get your daily nutritional needs. Use this calculator to get your BMR
- Nutrition Journal – You have to know how many calories you are taking in to know how many you need to burn on any given day. I know that people shy away from the term “calorie counting” and I’m sorry but that is exactly what you need to do and a little more. You also need to know whether those calories are coming from fat, carbohydrates or protein. The experts will say you need 30% fat, 30% protein and 40% carbs. That’s fine if you burn those carbs, but if you don’t it just leads to weight gain. I recommend 50% protein, 30% fat and 20% carbs, because you have enough stored energy for your body to burn. You will need to adjust this once you’ve lost the fat.
- Eat More – Yep that’s right eating more frequently that is. This keeps your metabolism high and burning that stored energy. You need to eat a minimum of every 2 hours to a max of every 3 hours. Not huge 3 course meals either you want 5 or six small fist sized snacks thought the day with breakfast being your biggest meal 300-400 calories.
- Build Muscle – I know women don’t want to hear this but muscle burns fat, so start growing muscle. I don’t mean become a body builder just make sure at least 3 days out of the week you are doing some resistance training. All of us could use a little muscle and for most of us would never notice a 5lb increase. It will take about a year to do this and it’s because it is so gradual you wouldn’t notice. That extra 5 lbs of muscle will add an additional 250 more calories to your BMR.
If you’re looking to find out how to lose fat fast, just create a deficit between the calories you’re taking in and the calories you’re burning each day. That is what does it for everyone. Exercise more or consume less. If you are wondering how to lose belly fat specifically, you’re going to want to look at the glycemic index of the foods you’re eating and focus on the fat burning foods. They say, a pouch in your belly is a good indicator or potential diabetes. We know diabetes comes from eating too much white processed flour and sugars. Reduce those first if you’re on your way to lose that belly fat.