Losing fat takes commitment, time and a good plan. While fad diets promise quick results, small steps through dietary modification and exercise can help you reach your goal of losing body fat in a healthy way.
Fat exists in virtually every cell in the body, providing energy for protein, carbohydrates and important hormones like testosterone and estrogen. It plays a role in controlling body temperature, metabolism and the immune system as well as regulating insulin signaling and nutrient absorption. A healthy body fat percentage is vital for overall health and can be achieved through balanced calorie intake, quality nutrition and targeted workouts.
Your total body weight consists of bones, organs, water, body fat and waste (excess glycogen, etc). The number on the scale can change from hour to hour or day to day because these components shift as you eat, sleep and exercise. When the number on the scale goes down, it is because you are losing body fat. Body fat loss comes from eating fewer calories than you consume and burning more calories through activity or exercise.
Increasing lean muscle mass can increase your metabolic rate and burn more fat. To build muscle, incorporate strength training into your workout routine. In addition to lifting, try sprinting, which involves switching how fast you run every few seconds. Aim for 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity or a combination of both per week. Walking, jogging and biking are all great choices. Aim for natural environments where you can see the scenery as you walk or jog. This will keep you entertained and may even curb cravings. Gå ner i fett