How to Reduce Fat From the Body
Fat is a dreaded three letter word that most people don’t want to be called. In many instances fat is more just an adjective but it is something that people just want to lose. Technically, having a little body fat is not a necessarily a bad thing. Conversely, accumulated fat on the body is not so healthy. Everyone has fat on the body, but when fat becomes visible and obvious to others, you may want to consider getting rid of it.
When someone is considered “fat”, they sometimes have trouble looking for clothing that is stylish and popular. Often, they have to pay more (the “fat tax”) to get the same style a thinner person might buy. Yes, there are specialty shops and labels for women who have to wear larger, or women’s plus sizes. But it is sometimes difficult to find something that is fashionable and youthful to wear.
In either event, fat is obviously not attractive nor is it healthy but that leaves one major question: How do you get rid of fat? It may be a relentless and repetitive concept, but the only guaranteed way to rid the body of unwanted fat is to incorporate the proper diet and exercise regimen. You may have heard this from a doctor, a friend, or even a website on the internet, but it’s a fact that proper diet and exercise is pertinent in reducing fat from the body.
Contrary to common misconception, fat is not something that you can spot reduce. Spot reduction of fat is only possible with surgery like liposuction. Moreover, starvation tactics do not burn fat faster or more efficiently than eating healthy meals. Nonetheless, removing fat from the body is only physiologically possible with diet and exercise. However, with so many conflicting accounts of how to remove fat, it’s hard to know what works and what doesn’t work. Diet and exercise is not a cookie cutter solution for every body type and situation, however, there are generalized methods that are adequate for almost anyone.
Until recently, it was thought that the ratio of carbohydrates and protein was the source of body’s fat burning capability. However, this has been proven to be the exact opposite. Lowering the amount of carbohydrates does not increase or decrease the body’s ability to burn fat faster or more efficiently. Instead, the type of carbohydrates is the main focus in the diet debate.
In order to burn fat, dieting is less about the ratio of protein to carbohydrates and more about the amount of calories and the content of the diet at hand. The Today Show’s nutritionist Joy Bauer states that in order to burn fat, the body needs less complex carbs, more simple carbs and a portion of lean protein with each meal. Complex carbs like white breads and pastas should be replaced with healthier options like whole wheat bread and whole grain pastas for example. Also, simple carbs like fruits and vegetables are pertinent in burning fat. Fruits and vegetables are comprised of fiber and fat burning enzymes. Fish, chicken breasts and ground turkey constitute examples of lean protein sources. Lowering the amount of carbohydrates does not increase or decrease the body’s ability to burn fat faster or more efficiently. Carbohydrates are needed to give the body energy. Moreover, protein is needed to fuel the muscle. Muscles are essential in the body’s ability to burn stored body fat. Infusing these concepts in any diet is key.
Exercise is a universal remedy that works for everyone. On the other hand, the amount of exercise needed to burn fat is differs from person to person. In terms of exercise, free weight exercises, strength training and cardiovascular exercise is hands down the holy grail of fat reduction. Over the years, too much emphasis has been retained on cardiovascular exercise. Even though cardiovascular exercises like running, walking, and biking are essential in fat loss, it is not the only type of exercise for burning fat. Believe it or not, but free weights and strength training with machines build muscle which consequentially burns more fat. Until recently, many exercise regimens have targeted cardiovascular exercise as the driving force behind weight loss and fat burning. Conversely, while cardiovascular exercise is crucial for overall fat reduction, it cannot do the job alone. Sometimes after losing weight, the weight will stabilize if the dieter does not vary the routine and incorporate strength training along with cardiovascular exercise.
Muscle is a tissue. Since birth muscle tissue relentlessly renews itself. Muscle tissue renewal requires more energy and calories. Consequentially, this results in burning more fat since fat is the primary course of energy in the body. When a healthy diet is incorporated into this process where fat is limited or reduced, the body will have no other choice than to use stored body fat as an energy source since the fat in foods is not available. Therefore, it is safe to say that the more muscle that you have on your body, the more fat and energy the muscle will need to renew itself as you increase your muscle mass. This results in more fat burned and an overall leaner physique. Additionally, as part of a natural process of muscle deterioration from puberty, pregnancy and age, increased muscle support and muscle mass is also pertinent to deter muscle loss. In short, without muscle, the body cannot function properly to maintain a healthy weight and burn body fat.
With many misconceptions and an overall lack of knowledge in what is needed to burn fat, it is easy to become confused or misinformed. However, with new knowledge and tactics, burning fat is simple and comes down to two factors: diet and exercise. Diet and exercise has literally transformed into something that is easy to understand and follow. A diet with equal portions of healthy carbohydrates like fruits and vegetables in conjunction with lean sources of protein is the best diet for fat burning. In terms of exercise, cardiovascular exercise and free weight training is also essential for maintaining muscle mass that is needed to burn fat.