Healthy Fat Loss
Healthy fat loss should be the topic of discussion for many people today. Unfortunately the topic of weight loss or dieting takes its place in many cases. What’s the difference you may ask?
When we are talking about the topic of just losing weight, we are measuring only by what a scale may show us. For example, I can teach you how to instantly lose 3-5 pounds in just a few minutes.
Step 1 – find a very sharp saw or power saw.
Step 2 – cut off your right or left leg (both if you’d like to lose more weight).
Step 3 – have someone rush you to an emergency room to stop the bleeding.
Congratulations, you just lost 3-5 pounds in just a few minutes.
Ha, ha right? Obviously that’s not a good idea for weight loss and it also demonstrates that the conversation needs to be moved from weight loss to healthy fat loss. Let’s break that down.
healthy – If you want long term results with fat loss, you must do it in a healthy way. Most experts agree that if you want to trim down, then the best and longest lasting way is to lose 1-3 pounds per week. When you begin to lose more than that, especially for several weeks in a row, you cause more damage than good, and you will most likely end up gaining the weight back.
fat loss – The goal is to lose the fat storage on your body. You shouldn’t make your goal to lose all your fat storage, but a good majority. Many experts suggest a healthy body fat percentage between 21-33% for females and 8-19% for males. These numbers will increase slighty as you get older, but hopefully that gives you an idea of a healthy range.
So, if you make your goal healthy fat loss, then you will work to get your body fat percentage into a healthy range. Losing body fat percentage will result in a leaner body and overall improved health.
The next question you should ask is, “How do I acheive healthy fat loss?” Listed below are two common ways that you can acheive your goals. You can do one or the other or a combination.
1. Count your calories – OH NO, NOT CALORIE COUNTING! Oh yes, it works. I have personally been tracking all of my calories over the last 35 days. I’ll admit, it was like learning a new discipline the first week, but it got much easier after that. Not only that, but there are online tools that make the process much easier now. I have personally been using this one: http://www.my-calorie-counter.com It’s completely free and has an awesome data base of existing foods so you don’t have to do a lot of manual work. It also will allow you to easily enter your own custom entries and it keeps them in the database for future use.
2. Exercise – Walking, running, cycling, eliptical cycle, weight lifting, etc… Exercise is an effective way for healthy weight loss because it helps with the idea of calorie deficit. The human body needs so many calories a day to operate. Most people consume way more than their caloric need. This causes fat to store on their bodies. Whenever you take your current need of daily calories (dependant on your weight, age and level of activity) and creat a percentage of deficit, you can lose weight. It takes 3500 calories to equal a pound, so you can shoot for a 500 calorie deficit each day to lose 1 pound a week of fat. For me, my daily caloric need is between 2500-3000 calories. I shoot to eat around 2000 each day and then exercise to create an even greater deficit.
So that’s it for this post. More helpful hints and posts coming soon. If you need a little extra help with the things listed above, I’ve personally been using this fat loss drink: Best Fat Loss Drink
If you’d like a free sample, let me know.
Helping You Help Yourself,