Reducing body fat, it seems like everyone at one point or another wants to accomplish this, especially this time of year. If you want to lose weight fast it can be done, just keep in mind that reducing body fat is a process of reducing calorie intake and increasing calorie expenditure. Don’t fall for those late night infomercials hawking their latest ‘lose weight fast’ contraption. The process is simple but the dedication isn’t. Read on to learn what you need to do to lose weight fast.
The key to reducing body fat
There’s only one of reducing body fat and that’s by taking in less calories per day then your body needs. There’s no way around this. The way to figure out your daily calorie requirement is by calculating your BMR, or basal metabolic rate. There are many calculators on the web you can use but basically you just input your height, weight, age and sex and it’ll tell you about how many calories per day your body needs. Some of the more advanced calculators let you input your approximate muscle mass level too. There’s probably a link on this page to a BMR calculator.
Once you know your BMR the process is simple. Take in more calories per day and you’ll gain weight (and fat), take in less and you’ll lose weight. This is the key to reducing body fat, land under this number every day and you will lose weight fast.
Once you know your BMR you’ll want to shoot for a deficit of about 3600-5400 calories per week, that’s about a pound to a pound and a half a week. I really wouldn’t try to lose weight faster than this, as it really isn’t healthy for you.
A way to increase your weight loss without taking in fewer calories is to workout in addition to dieting. A workout has many benefits; let’s look at them.
- First off by working out you’ll increase your lean muscle mass. Studies have shown that adding just one pound of muscle can burn an extra 45-60 calories per day.
- Next, you’ll burn calories during your workout, allowing you to eat a bit more during the day while still staying in a calorie deficit.
- And lastly, studies have shown that an intense workout can increase your metabolism for up to 36 hours after the workout is over.
So, looking at all these benefits it’s easy to see how a workout 2-3 times a week can burn immense amounts of calories for days afterwards. This is another key to reducing body fat.
If you still aren’t convinced of the benefits of a workout then consider this. If you don’t workout then studies have shown that up to ½ of all weight loss can come from losing muscle mass. For every pound of muscle mass you lose you’ll burn 45-60 less calories per day, over time your weight loss will slow and eventually stop as your BMR will get lower and lower.
So, to sum this up, figure out your BMR and shoot for about 500 calories less per day intake. Add a workout a few times a week (this will make it easier to hit that 500 calorie deficit daily). If you follow these two simple things reducing body fat will be a piece of cake (no pun intended) and you’ll lose weight fast and safely.
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