How To Lose Fat – The Basic Principles Of Fat Loss
Many people want to know how to lose fat, which could be
for a number of reasons such as: To become fitter, healthier, back in good
shape or look more attractive.
Also, fat loss is very important for people who want to get a muscular or
toned body. It’s important to get rid of excess fat when building muscle so
that you can have a good level of leanness and muscle definition that
will result in an impressive physique.
If your body has a lot more
fat than it should, then this is caused by a combination of your genetics,
eating habits and lifestyle that provides the way for your body to
consistently store excess fat.
However, if you want to get rid of fat to get your body to become leaner,
then this can be done by learning the basic principles of fat loss and using a
good fat burning diet and exercise program that will work for you.
Just likegaining muscle mass, losing fat takes time and discipline.
You must be consistently following a good fat loss program that is designed
properly to fit your personal circumstances to reach success.
Below I outline the basic principles of how to lose fat that all fat
loss/weight loss plans and programs have to address.
How Excess Fat Is Stored In The Body
Although losing fat is the focus of this article it’s important to first
have an understanding of how you get fat on your body in the first place. This
is necessary if you seriously want to get lean and stay lean.
Without elaborating, you get fat anytime you consume more calories than your
body burns in a day. Calories are contained in different quantities in all
types of foods that we eat and drink, and they provide energy for your
body to do everything.
For example, a small size bar of Chocolate contains a lot more calories
than a big Apple. Therefore, eating lots of chocolate will result in a large
amount of calories accumulating in your body quickly. Any time your total daily
calorie intake is more than your total daily energy expenditure, you’ll gain
weight.
“Some foods contain a lot more calories than
others. Therefore, they’ll make you fat faster“
Whenever you eat lots of calories and do not use them all up (burn energy),
mainly because you did not do enough physical activity, the extra calories will
be stored as fat.
Consuming more calories than the amount your body needs to maintain it’s
weight is also known as a calorie surplus. A calorie surplus normally leads to
weight gain because if the body is not using up calories, it’ll store them. And
unless you do proper resistance training to build muscle with the extra
calories, they will be stored as fat.
To put it in a simple equation:
More calories In, less calories out = weight gain
More calories out, less calories in = weight loss
Resistance exercise plus weight gain = muscle mass gain (with possibly
some fat)
Weight gain with no resistance exercise = Mostly fat stored
So the above shows that calories consumed in excess results in weight gain
because the extra calories are not used up by the body to supply for energy
demands. And it also shows that the only way weight gain would not be mostly
fat stored is when resistance training is applied to build muscle mass with the
extra calories.
How To Lose Fat Is To Make Use Of The Right Diet And Exercise Plan
To Achieve A Caloric Deficit
A caloric deficit is a must to lose fat stored in the body. A caloric
deficit simply means consuming less calories than the amount your body burns,
and this actually is the most important factor for losing body fat. The longer
your body remains in a healthy calorie deficit, the more fat you’ll burn.
How To Create A Caloric Deficit?
You create a calorie deficit by consuming less calories in your diet and/or
exercising more to burn additional calories so that you are consuming less
calories than you expend. You first have to calculate your calorie maintenance level or total daily energy expenditure
to be able to create a deficit.
When your body is not getting enough calories from your food intake to use
for energy demands, it’ll start burning the fats that’s stored in your body.
That’s the reason a calorie deficit is crucial to achieve fat loss.
Although the calorie deficit is the paramount factor for fat loss, there are
a lot more elements that are also very important.
Some people, after learning that a calorie deficit is what they need to lose
body fat, may decide to simply cut lots of calories from their diet by removing
almost all foods that are high in calories and start exercising aggressively
for hours everyday.
This may sound like the right thing to do for losing fat fast, but it’s not
the correct approach to take for long term, sustainable fat loss and success in
getting lean.
You Must Have A Good Healthy Plan To
Lose Fat Correctly
The right thing to do when you want to start losing body fat is to take time
to figure out which fat loss plan is right for you by taking into consideration
other factors such as maintaining good health, maintaining muscle mass, your
body type, your ability to stick to the plan etc.
Working along with a well structured, safe, suitable and effective plan to
lose fat will greatly increase your chances of successfully reducing the amount
of body fat that you want to get rid of, because it’ll make your efforts more
likely to produce positive results without negative side effects.
All fat loss programs must be structured properly to allow the users to
create a calorie deficit to burn stored fat, but there are different ways of
creating the deficit. A combination of proper nutrition and exercise is the
best way to lose fat and get additional benefits.
Everyone’s circumstances and goals are different and would need to use the
right fat loss plan that’ll work best for them. A fat loss plan can be as
simple as eating less food and walking more everyday or as complex as tracking
every nutrition component in your diet and performing strategic cardio and
weight lifting workouts.
Of course, the type of plan that you use will impact the results that you
get. But don’t think about results alone when considering which approach to
use. Try to be objective by looking at everything that will affect you such as
your personal preferences, body type, lifestyle, schedules etc.
So on a final note, losing fat is accomplished by a calorie deficit and
anyone can do it, but you must use the right diet and exercise program that
meet your individual needs best to reach success.
