How to lose BODY FAT:
A simple plan

Ahh, the age old dilemma... How to lose body fat! This page and the links provided, are a great source to help answer questions and will also serve as a great fat loss guide.

It is common sense that being active helps to lose fat. We also know that what we eat plays a large role. It’s quite simple really… Move more, and eat less. Read this out slowly so you can fully grasp what I am saying… You need to find that point where you are consistently and safely eating less than what your body uses in energy per day, so you can tap in to stored body fat for energy. It’s a fine line. Even if you exercise like crazy, but you eat just a little bit too much to take you over that line you will jeopardize your progress.

Here’s something else… ‘If you do what you’ve always done, you’ll get what you’ve always gotten!’ I don’t know who actually used these words first, but I can tell you that many Personal/Fitness Trainers have adopted them as their favorite motto. Why? Well if you are reading this page you’re probably not happy with what you have ‘gotten’ as a result of your past actions (eating and exercise habits). Time to change something! If you don’t, you’ll keep getting more of what you’ve gotten! Change your habits now through daily consistent action.

There are two approaches when looking for a solution on how to lose body fat:

Approach 1:
You can get real specific, and eliminate a lot of the guesswork out of losing weight/fat. It involves lots of talk about calories, calculations, and meal planning. Yep, you guessed it… There is a lot of work involved, but the advantage is that it helps tremendously and will allow you’ll take great control of you eating habits. I will take you step by step through the whole process on how to lose body fat using this method.   Click here to get started.

Approach 2:
The second approach is not as specific with calories and will therefore take some trial and error before you start seeing results. However it involves less work, less talk about calories and no calculations. If that sounds more your style with how to lose body fat, then read on…

Firstly, you need to take measurements. The obvious body weight, waist (at the naval point or narrowest point), hips (for females). You may also like to take your chest (at nipple level).

Next, you need to do is eat consistently. By that I mean you can either eat the same things every day, or eat generally similar foods each day. The reason for consistent eating is that it adds the element of control.   This is very important when learning how to lose body fat!

The idea is to eat consistently for a 2-3 week block and reassess your weight, and any other measurements you have made. If you have lost weight, and it is at a rate you are comfortable with, then great! Keep doing what you have been doing. Remember 1/2kg (1.1lbs) to 0.9kg (2lbs) a week is the limit. Don’t go quicker than this.

If you haven’t lost any weight, you need to change something. You have the choice of increasing activity (to increase your calorie usage) or decreasing food intake (to decrease the amount of calories you consume). You can also do a mix of both. It’s at this point that consistency with your food becomes important.

If you have kept your eating consistent, all you have to do is tweak your current intake of food. If you have eaten randomly, this exercise will be a lot harder to do because you’ll have no consistent basis to work from, and you’ll go around in circles making no progress at all.

Here is a list of ideas to help with reducing calories:

Generally reduce the size of one or more meals. Dinner and evening snacks are a good start as you are less active at the end of the day
Take out calorie dense treats, and replace them with lower calorie foods
Use low fat milk rather than whole milk
Replace butter with a low calorie spread or eliminate it all together
Reduce the amount of sugar you use in tea/coffee
Bake or grill meats instead of frying
Use non stick pans and limit butter/oil usage for cooking
Use low fat dressings etc
Steam cook vegetables rather than using oil/butter on a pan
Replace flavored drinks with water

Here are some other valuable links to mention at this point with regard to eating and will teach you more on how to lose body fat.

Calories consumed versus calories burned

Tips on eating healthier

Learn about the value of Glycaemic Index (GI) with regard to weight

From here it’s a matter of reassessing and tweaking you’re food around until you reach the desired body weight you are looking for.

Just remember though, there is always a HEAP of information you can still learn about food, exercise and, most importantly… yourself. So always keep an open mind, and keep a watchful eye on this website to help you out.

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