How To Burn Body Fat?

How Can I Burn Stored Body Fat?

 The only way to lose weight is to create a calorie deficit. One pound of fat equals 3500 calories. So, in theory, to lose ½ pound to 1 pound a week, that means creating a deficit of 250 to 500 calories per day (either by eating fewer calories or burning more in physical activity). Of course, genetic differences determine how easy it is for you personally to lose weight. In one recent study, researchers overfed a group of people 1000 extra calories every day for 8 weeks and found that there was a huge difference in the amount of weight gained (ranging from 3 to 16 pounds)! The researchers concluded that the people who gained less weight were able to “waste” the extra calories by fidgeting more and giving off more body heat. Read more Tips For Increasing Calorie Output The people who gained more weight lacked this capability and simply stored the extra calories. To maximize fat loss, minimize the drop in your metabolism, energy, mood, and grades, and increase the chances that you won't gain it back, lose weight slowly! Decrease your intake slightly by 300-500 calories per day and increase your exercise level. Aim for about 0.5-2 lb. weight loss per week. If you are very overweight, 2 lb. per week is acceptable. But, if you only have a few pounds to drop, the rate should not exceed 0.5-1 lb. per week.

LIFESTYLE STRATEGIES FOR A HEALTHY BODY WEIGHT

To lose 1 pound of fat, you need to create a deficit of 3500 calories. (A deficit of 500 calories/ day to lose 1 pound/week).

Lifestyle Tips for Decreasing Calorie Intake:

Reduce fat. 

Gram for gram, fat has more than twice the calories than either carbohydrate or protein! And, your body is more efficient in converting excess dietary fat to body fat. With this in mind, go easy on high fat foods like butter, margarine, oil, salad dressings, sour cream, mayonnaise, creamy sauces, whole fat milk/cheese/ice cream, red meat, chicken skin, many desserts, and fried foods. Enjoy tasty, low fat alternatives instead.

Enjoy heart healthy unsaturated fats. 

While fat is high in calories, eliminating it completely is a bad idea. Fat helps trigger satiety, so you feel full longer and feel more satisfied. Small amounts of unsaturated fats, like a small handful of nuts, some avocado, a drizzle of olive or oil, or some peanut butter, are actually good for your heart and help you to absorb fat soluble vitamins.

Limit added sugar & alcohol. 

Foods with a lot of added sugar (like soda, fruit punch, candy, and most desserts), as well as alcoholic beverages, are just “empty calories.” They provide little, if any; of the nutrients our bodies need for optimal health. Incidentally, alcohol slows down the body’s use of fat for fuel by as much as one third! That means fat is more likely to be stored in your body.

Watch portions of ALL foods. 

Remember, “fat-free” does not mean “calorie-free.” Too many calories from any source will be stored as body fat.

Drink at least 8 cups of water every day. 

Water is calorie-free and refreshing. Carry a water bottle with you.

Enjoy more vegetables, fruits, & whole grains. 

These foods are loaded with fiber, which keeps you feeling full. They’re also packed with health-promoting vitamins, minerals, and phytonutrients.

Include a low fat, protein-rich food with every meal.
Protein-rich foods, like skinless chicken/turkey breast, fish, lean meat, tofu, beans, eggs, and low fat milk, yogurt, or cottage cheese give satiety to meals. You’ll feel full longer and be more satisfied.

Slow down when eating. 

It takes 10-20 minutes for your brain to get the message from your stomach that you’ve had enough to eat. If you eat too fast, you may exceed your calorie needs before you even realize you’re full!