Living things need to eat in order to give their bodies the energy to accomplish daily tasks. The problem is that humans have developed extremely delicious, high-calorie food along with machines and tools that make our daily tasks easier. This means we take in way more energy than what is necessary for how we now live our lives. We don’t chase down food and kill it in the forest; we drive to the store and buy it. We don’t roam the plains, rebuilding our homes frequently; we mostly stay put, with few of us building homes with our own two hands. So we are left with a population that carries around extra food energy as body fat. In order to look and feel more fit, we need to figure out a way to balance our intake and our output. Once you figure that out, you’ll have fewer health problems, more energy throughout the day, and you’ll be beating the men or ladies (whichever your preference) off with a stick. It’s hard work, but worth it to get rid of fat through balance rather than some fly-by-night diet scheme.
Diet and exercise.
Like everything else in this world, quality results don’t come easily, especially when you’re dealing with fat and your self-image. Lifestyle changes, diet, and exercise are emphasized heavily in these fat loss articles.
Getting Rid of Fat
First off, you need to change your outlook and commit to a plan. No matter how many tips and tricks somebody throws at you, nothing will work unless you make a commitment. Nobody else can do that for you. Deciding to get rid of your extra body fat means making a lifestyle change, which will be hard. There are a ton of different methods, some easier than others, but it’ll be different for everyone. Find what works for you and stick to it.
Get rid of body fat by streamlining your diet. There are a ton of different diets to try. I can’t possibly mention them all here, and they aren’t going to work the same for everyone. Generally speaking, eat fewer calories every day and have those calories come from healthier foods. You can still have some of your favorite treats, just eat very small portions of them. Completely cutting out those kinds of foods can actually hurt you, as you’re more likely to binge in the future, undoing all your hard work.
Increase your activity level to burn off fat. You don’t have to go out and run a marathon. Just start moving more than you do now. This can mean taking the stairs instead of the elevator, or taking the dog for a daily walk. Amp up the intensity of your exercise as you go: more intensity for longer periods of time. It’ll get easier over time. It’s really the initial hump that’s the worst. Once you’re on your plan, don’t slack off; it’ll be harder to start again. Pair exercise with a diet to reach weight loss goals even faster.
Diet pills can supplement your diet and exercise plan to burn more fat. These work in different ways. Sympathomimetic drugs make you feel full more quickly, reducing the amount you eat. Orlistat drugs work by limiting the amount of fat your body will absorb through food. Take these only as directed and know that potential side effects include abdominal cramps, incontinence, and increased blood pressure, among others. Some types are available over the counter, but it’s never a bad idea to talk to your doctor before starting new medications.
Surgery can remove fat fast, but it’s not an overnight fix. If you go with liposuction, the fat will be gone immediately, but you’ll be in pain while you heal, which can take several weeks. And just because fat is suddenly gone doesn’t mean obesity-related health problems have disappeared, too. A healthy lifestyle is the best cure for these, and will also help you keep the fat off post-surgery. Bariatric surgeries (lap band, gastric bypass, etc.) limit the body’s calorie intake and also require post-op dedication. Weight will come off quickly, but there are strict diet guidelines to follow.
Getting Rid of Fat and Keeping It Off
Fat loss is a difficult task on its own, but once you get it off, you have to keep working for it to stay off. Having a support system can do wonders for your motivation levels. Start working out with a friend, cook healthy and tasty meals for your whole family, or go to a personal trainer who will keep you accountable. Once you’ve gotten rid of that extra body fat, keep exercising and eating healthy. You’ll stay slimmer and your health will improve, too. And keep in mind that you might not end up with a supermodel’s body after all this. Very few people in the world have them, and they’re very rarely your everyday person. This is okay. Once you reach a healthy weight for your height, your goal should be to stay there, not to keep going until you look like Heidi Klum. If you do become a supermodel after all your hard work, write a book and make millions off it, but don’t forget to credit me in the acknowledgments.
- No more than 35 percent of daily calories should be fats. The healthier unsaturated fats come from fish, poultry, and canola, nut, and olive oil. Minimize saturated fat, and avoid trans fat.
- Carbohydrates should make up 45‒65 percent of your daily calories. Healthier carbs are from produce and whole grains.
- Protein should be 10‒35 percent of your daily calories. Healthy sources are beans, nuts, lean meats, and seafood.
- Sugar, salt, and cholesterol should be closely monitored, especially if you have heart problems. No more than 300 mg of cholesterol, 2,300 mg of sodium, or 260 calories from sugar daily.
- Two and a half hours of lower intensity activity per week (i.e., power walking, leisurely bike ride, yard work, etc.) with two days/week concentrating on muscle building, or
- An hour and fifteen minutes of athletic activity per week (i.e., running, fast bike riding, basketball, etc.) with two days/week on muscle building, or
- A mix of lower and higher intensity activity with two days of muscle building per week.
- Muscle building (lifting weights, yoga, resistance bands) should attempt to cover all muscle groups.
Bonus Positive Effects of Fat Loss
Losing weight can stop your snoring and prevent sleep apnea.