A few months ago, I remembered the way I struggled to even play soccer – my favorite sport. But now, even my friends are having a hard time keeping up with me. I lost Fat, lots! And these are three tips on how to lose Fat:
1. Watch your calorie intake.
Well, to lose Fat, you must burn calories – lots of them. But almost everyone misunderstood this and reduces their calorie intake into a hazardous level. They rather starve. This is not the way! By doing this, your body won’t have enough nourishment and energy supply to function well.
First, determine your caloric needs, this is your BMR:
Women:
655 + (4.3 x Fat in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men:
66 + (6.3 x Fat in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Then, determine it according to your activity:
Sedentary – 20% x BMR
Lightly active – 30% x BMR
Moderately active – 40% x BMR (exercise most days per week)
Very active – 50% x BMR (daily intense exercise)
Extra active – 60% x BMR (hard labor or athletic training)
Add THIS NUMBER to your BMR.
Note: You must re-calculate as you lose Fat, preferably per week.
Then, determine your daily caloric intake; take notes of what you eat in a day. You can now cut out the extra calorie you don’t need. You can snack, but healthily, baby carrots and green veggies are good snacks.
2. Do some resistance training, Fat exercise.
Most people trying to lose Fat do aerobic exercise. The thing is your metabolism will drops back to normal just a few minutes after your exercise. So, the fat burning is not so effective. It is different with Fat training – you build muscles, don’t worry ladies, they won’t show.
Studies have shown that consistent Fat training increases the body’s metabolism by 15%. This means that an average woman might burn 200-300 more calories at rest every day! It’s simply because the muscles need calories to maintain.
Note: Muscle mass is heavier than fats. So you might gain a little Fat but you sure will look slimmer.
3. Be consistent, have motivation and discipline yourself.
Another tip on how to lose Fat is to have consistency in your plans. You might have the most efficient plan or even a genius to plan your diet – you won’t lose Fat if you give up easily. Don’t have the motivation? Just turn on the TV or go online and watch The Biggest Loser – it worked for me!
Have discipline to follow your plan. Remember to have mind over matter. If I can achieve it, I’m sure you can.
