You have chosen to read a web page about healthy fat loss. Kudos to you, because losing fat is not simply about beauty. It’s about fitness and health!
Unfortunately, our society is fixated on fat; but, we are focusing on the wrong thing. Body fat is not the problem you need to solve. It is a symptom of an overriding problem – poor lifestyle choices!
By not focusing on your lifestyle, fat can become an issue because too little or too much body fat leads to many serious health problems.
Don't let weight loss be your primary focus. When we make good lifestyle choices, the body fat takes care of itself. Focusing on it is not going to make it go away any faster. It will only make you feel defeated – and this website is not about living a defeated life. It is about empowering you to take charge of your life -- in a healthy way.
We all know people who have found diets that 'worked' for a while, only to move on to the next big fix when the weight came back on.
Look at Oprah Winfrey! Unless you make permanent, healthy lifestyle changes, it doesn’t matter how much money is in your pocket, how many weight loss programs you own, or how many trainers you have to hold your hand.
No matter who you are, your body will evidence the lifestyle choices you make – good or bad.
Note the following statistics.
DATA SOURCE: NCHS, National Health Interview Survey, 1997–2015
Increase your muscle mass with weight training or body weight exercises. Muscle demands more calories just to exist, even when you are sedentary. When you move those beautiful muscles, you generate a higher caloric demand than you would without them.
Increase your physical activity, with aerobic being the best form. Aerobic, endurance activity encourages the body to burn more fat (up to twelve times more) because the muscles utilized (slow twitch) in this form of healthy fat loss burns fat as energy.
Aerobic workouts should focus more on intensity training because the fat burning effect continues beyond the workout.
Long, low-intensity workouts, such as walking, do not burn more calories or more fat. Although many believe this is true, the claim has been debunked.
When you work out, be sure to stay within your target heart rate zone, which is 50-85% of your maximum heart rate.
Another way to healthy fat loss is High Intensity Interval Training (HIIT). It's the best way to work out and burn fat in less time.
Consume good fats. Although carbohydrates are the main source of energy for our bodies, fat is our body’s preferred source of energy when we exercise, particularly during aerobic exercise.
By consuming the right fats (unsaturated) we are able to assist the burning of unwanted fat when we make those energy demands on our bodies.
The best way to stimulate fat burning is to consume omega-3, 6, and 9 fats. Fish oils (oily fish) and extra-virgin olive oil are the best.
For healthy fat loss, stay away from saturated and trans fat.
Avoid simple carbs and sugars. Eliminate white foods such as pasta, sugar, potatoes, flour, rice. Avoid processed foods, and always read the labels on the foods you purchase. You would be amazed at the amount of high-glycemic additives there are, even in foods packaged with the words “all natural.”
Be aware that about 40% of the carbohydrates you eat is stored as fat. Curbing carbohydrate intake is wise if your goal is to reduce body fat. Reducing your carbohydrate intake is not considered an extreme dietary measure. Eliminating carbs would be.
Find a Body Buddy & Track Your Progress. Studies indicate that starting a weight loss program with a friend achieves better results, and that you are 42% more likely to maintain the loss.
Another study demonstrated that people who kept daily food records lost twice as much weight as those who kept no records.
Whether you choose high-tech wear, pen and pad, research has proven that monitoring your progress can go a long way towards reaching your fitness goals.
What About the Fat Around Your Waist That Refuses to Go? When cortisol levels increase in the body, it can store fat around the waist. Causes of cortisol level increase includes: stress, poor diet, lack of exercise and/or sleep.
Now you have the tools for healthy fat loss! All you have to do is to make it a lifestyle.