Based on my post, Body Fat Decoded, it was requested that I do a post on weight loss that was actually fat loss! Sometimes people lose weight but it is muscle mass they are losing and not fat. Here are a few things that I believe will ensure that your weight loss is fat loss.
There is no way to pick what part of your body you want the fat to come off of. (Although wouldn’t that be nice?!?) Whether you have excess body fat in your midsection, thighs or arms, the procedure is exactly the same:
First, let me start by saying that eating foods that have fat in them will not necessarily make you gain body fat. The only thing that will make you gain excess body fat is excess calories. Carbohydrates and protein can equally make you gain just as much weight when consumed in excess! The only way to lose body fat is a combination of reducing calorie intake through your diet and burning calories with exercise (also known as a caloric deficit) The best exercise to create a caloric deficit is something that will burn a lot of calories such as running, biking, swimming and most team sports. Basically something that will get your heart rate up and get that metabolism burning HOT! But wait, at rest muscle tissue burns more calories than fat tissue does. Therefore, you also need to include a good strength training routine in your workout to build more muscle that will help you burn even more calories throughout the day. Especially for those who have sedentary jobs! So when it comes to exercise the BEST thing to do is to combine cardio (to burn a lot of calories and create that calorie deficit) AND weight lifting to build muscle tissue to burn more calories after your workout is over! And most importantly BE CONSISTENT and don’t skip your workouts. Consistency is vital to reaching your fitness goals. Make the choice to invest time every single day to work on your body.
Lastly, check out this table to see body fat guidelines:
Do you think knowing your body fat percentage is important or valuable to know?