How to lose body fat

How to lose body fatObesity is currently one of the biggest health problems worldwide. As you already know, obesity is caused by excess body fat, and this is associated with several health problems.

Excess body fat increases your risk of type 2 diabetes, high blood pressure, heart disease, stroke, and even cancer. Being overweight puts a strain on your hip, knee and ankle joints, and can increase your risk of developing arthritis.

So, if you are even slightly overweight, losing excess body fat can improve your health dramatically. But what’s the best way to lose this body fat?

Excess energy is stored as fat

A lot of the foods we eat contain energy that our bodies use to power various processes. This includes carbohydrates, fats and proteins. Normally the energy in our food is measured in calories. If we eat more calories than our bodies need for energy, then these calories are stored for later in the form of fat.

The idea is that later on we might have to go without food for a while, so we can use these energy stores until we find something to eat. This would have worked quite well back when we were cave persons, but for most people in developed countries there is just too much food available. This means the fat gets stored for later, but we just keep storing it up.

So tell me how to lose body fat

Since we store energy we don’t need right now as fat for later on, the way to lose body fat is by taking in less energy than we need. This means our bodies will use up some of the fat for energy and we will lose weight as a result.

There’s no need to go on a crazy diet that leaves you starving. All you need to do is work reduce high energy foods a little each day and do a little more exercise.

Lose body fat by reducing calorie intake

Have a look at what you eat in a typical day. What are the high calorie foods? Do you have toast, pancakes or waffles for breakfast? Have half as many. Do you have a sandwich at lunchtime? Have one less, or take one slice of bread away. Do you have french fries with dinner? Have half as many.

This isn’t rocket science. Just think about what you are eating and eat a little less of the high calorie foods. Also, get out of the habit of snacking through the day. Write down what you actually eat too. People who keep one of these food diaries are often horrified at how much they eat when they see it written down. Fat loss diets can be quite boring, so there are some great recipes to help you burn more fat at Metabolic Cooking.

Lose body fat by doing more exercise

When you see the word “exercise ”, what do you think of? Pounding the streets in your gym kit? Running on a treadmill in the gym? Pumping iron like Arnie? Well it doesn’t have to be like that.

Again, just think about your typical day and look for opportunities to be a little more physically active. Park a little further away from your destination and walk the last part. Get off the bus a stop earlier. Take the stairs instead of the elevator. If you normally walk, walk a little faster.

Get enough sleep

This one may seem a little surprising since we’re talking about losing weight by eating less and exercising more. However, lack of sleep can make it difficult to concentrate, which makes us feel restless and bored. And we know what we do then? We eat, drink alcohol, and don’t follow our exercise routine. Sleep really is important when trying to lose weight, and you need go to sleep early enough, especially if you have an early start in the morning.

Little and often for long term fat loss

We’re not talking here about a crash diet to get into our swimsuit a week before our summer vacation. We’re talking about long term change that will bring long term benefits. Losing body fat gradually over time will mean that we keep the fat off in the long term because we will have changed our habits.