Excess fat in the body is known to be detrimental to our health as medical reports have shown that being overweight increases the risk of getting ailments such as diabetes, heart disease, cancer, and high blood pressure which can lead to strokes. Aside from the health issues related to being overweight you cannot ignore the self-confidence and sense of wellness that comes with being in good shape.
Whether the purpose of wanting to lose body fat is for overall good health or just to look good, the process of getting results is the same, and it involves hard work. This is why many people shy away from fat loss training.
The first step to effective fat loss training is coming to the realisation that you need to do something about your weight. Once you’ve acknowledged that fact, you’re on your way to good results!
No one is saying that fat loss training is an easy task but the results make up for the sweat and possibly tears that might be shed during the process.
To make your training easier and less frustrating we’ve put together a step by step guide in this article. Below are the guidelines to follow;
Set Realistic Goals
This is fundamental because setting unrealistic goals will affect your motivation and sense of achievement, and slow your progress. Calculate your Body Mass Index (BMI) and work towards reducing fat based on your body size at the moment. Do not stretch yourself trying to lose fat in the shortest time possible, as mentioned above, fat loss is a gradual and steady process.
The huge disadvantage of setting unrealistic goals is that it leads to disappointment and makes you feel like giving up when you don’t reach your targets in an unattainable time.
Get a Personal Trainer
This, of course, is optional as deciding to train on your own doesn’t mean you will not achieve results. The importance of personal trainers can however, not be ignored. A personal trainer is a fitness professional and part of their job description is to motivate you to work harder towards your weight and body goals.
Also, because of their qualifications, they are able to judge from your body size, health history, lifestyle and activity level, what exercises you need to do to achieve your goals. So, you can decide to train on your own or use the services of a personal trainer. Understand however that engaging the services of a personal trainer leads to faster results, especially if you have a lot of fat to lose.
Change Your Eating Habits
There are some diets that help weight loss and one of them is the Keto diet. What you put into your body as food or drink goes a long way to determining if you will achieve your end result of losing excess body fat. Just as the Keto diet preaches, you need to consume more protein and limit to about 5% your carbohydrate consumption.
Increased consumption of protein helps with weight loss but contrary to popular belief it won’t build muscle mass. To do that, work on your muscles using the required exercises. On the other hand, a high intake of carbohydrates will only add to your body fat. Results have shown that low-carb diets aid weight loss significantly.
Additionally, during your fat loss journey, you need to avoid taking in alcohol and sugar. Both increase the amount of fat in the body.
There are of course very many exercises routines and regimes you can use to help you lose weight, and it’s largely a matter of finding one that works for you. However there are some types of exercise that have been proven to help you lose fat quicker than others. Cardio exercises are the quickest way to burn calories.. Cardio exercise is any exercise that increases your heart rate such as skipping, jumping jacks, hiking, swimming etc.
A combination of weight training and cardio exercise is really effective. As cardio exercises help with fat loss, weight lifting helps build your lean muscle mass. You burn more calories in the short term when you perform the former, while the latter helps you burn calories over the long term.
Interval training has been known to increase metabolism which helps with fat loss. Interval training, also known as HIIT, is a workout that varies between high-intensity and low-intensity. An interval workout lasts between 10-20 mins and should leave you out of breath. Because of how intense interval training can be, it is advisable you start slowly at first and build your way to a faster pace.
Stay Away From Dieting Pills
Some people would rather follow the shortcut of swallowing harmful dieting pills than go through the longer and more effective processes talked about above. Many pills are sold with the promise that they aid fat loss but these pills are not regulated by the Medicines and Healthcare Products Regulatory Agency (MHPRA) of the United Kingdom (UK) nor the Food and Drug Administration (FDA) of the United States of America (USA). These drugs have not been proven to be effective and can have dire consequences so steer clear of them.
Keep a Journal
A journal keeps you abreast of your fitness journey, helping you keep track of how far you’ve gone. You could write down the meals you eat daily and the exercises you’ve done. There are many apps created for just this purpose, so you don’t necessarily have to write in a book; just download an app. These apps even have features that allow you to list what you have eaten. The app then calculates your calorie intake.
Be honest and accurate in your documentation. If you’re not, you are merely deceiving yourself and slowing down your progress.
Are you aware that stress is associated with weight gain? You might have heard of the phrase “stress eating”. The stress hormone cortisol is known to increase a person’s appetite and longing for junk foods that lead to the accumulation of tummy fat. Stress is difficult to escape so you have to make conscious efforts to de-stress and feel good.
Weighing yourself is a simple way of knowing your progress and feeling good about it. If you follow the above guidelines, you will definitely see progress. It might be slow, but slow and steady is actually really good. Do yourself a favour and pat yourself on the back no matter how insignificant you think your achievement is. You’ve done well!
The guidelines above are the easiest and most effective ways to lose body fat (and not lose your mind in the process!). Follow them closely and you’re bound to see results.