I was a personal trainer for many years in the health and fitness industry. There is a proven way to lose body fat, but it requires a little work on your part.
And notice I said â€śbody fatâ€?, not weight. Weight isnâ€™t important, the percentage of your bodyâ€™s weight thatâ€™s fat, is.
This is a multi-step process, one with which you will lose 1-2 pounds of body fat per week.
Step 1: Get a body fat analysis done, to determine your body fat percentage. Within this report should be a basal metabolism rate. Your bodyâ€™s BMR is basically how many calories your body burns while at rest, for one day. You can get a body fat analysis at many health clubs, hospitals, clinics, universities, and sports training facilities.
Step 2: Add to your BMR the caloric value of your daily activities. Or to keep it simple, your body fat analysis should have a chart listing calories expended for sedentary, moderately active, and very active, for your body weight. This caloric expenditure figure is how many calories you burn each day. This is the starting number on your way to losing body fat.
Step 3: Consult with your physician, and with his or her OK, begin lifting weights. Weight bearing exercise is the most efficient method of burning calories. The exercise itself burns few calories â€“ but your bodyâ€™s response to the exercise burns a great deal of calories. In a nutshell, every 1 pound of muscle you add to your body burns an extra 100 calories per day, every day. If you were to add 5 pounds of muscle, youâ€™d burn an extra 500 calories per day, every day. A significant amount, which you will see next.
Step 4: Now that you have your BMR + daily activity level + weight lifting, you now know how many calories youâ€™re burning each day. Letâ€™s pick a number, and say 2300 calories expended each day.
Step 5: Now that weâ€™ve got your calories going out, we need to deal with your calories going in. The basic body fat loss program works on the idea of creating a 500 calorie per day differential in your caloric intake versus your caloric expenditure. You see, there are 3500 calories in 1 pound of body fat, so 500 calorie per day deficit, over 7 days per week, causes 1 pound of body fat lost each week.
Step 6: Using our previous example of 2300 calories expended each day, you can see that you should consume no more than 1800 calories each day, to create the required 500 calorie per day deficit. Your exact numbers will vary, this is just an example. You just want to create a 500 calorie per day deficit.
Step 7: Create a meal plan wherein you eat 6 times per day, but smaller portions. You should eat every 2-3 hours, beginning with breakfast. So eat a 400 calorie breakfast, followed 2-3 hours later with a 200 calorie snack. Eat a 400 calorie lunch, followed 2-3 hours later with a 200 calorie snack. Eat a 400 calorie dinner, followed 2-3 hours later with a 200 calorie snack. It isnâ€™t important so much the foods you eat. You donâ€™t need to do some South Beach Diet or Atkins thing. Just eat regular foods in the prescribed calorie portions. Losing body fat is calories in and calories out â€“ thatâ€™s all.
Once youâ€™ve hit your target weight and body fat percentage, increase your caloric intake to equal your caloric expenditure. If you follow this process, which isnâ€™t that difficult, really, you will be very pleased with the results. The weight you lose will be all body fat, and you will look and feel great.