The Two Fat Loss Requirements for Maximum Success

Losing weight is simple, in theory at least. But actually doing it and keeping the weight off is far more difficult as many of us know from personal experience. And unfortunately as we age, our bodies slow down, and it becomes harder to lose weight. Many people gradually gain weight as they age until they are medically obese and it affects their health. It doesn’t have to be this way.

First of all, most people do not need to necessarily lose weight, but lose fat. Muscle is healthy and also looks good, but excessive fat is neither healthy nor attractive. If you do not lose any weight, but gain ten pounds of muscle while simultaneously losing ten pounds of fat, you will look much better and be much healthier in general. This 20 pounds of body recomposition is extremely noticeable!
When we are young, fat loss can be achieved by changing what we eat or exercise, although both together work best. After approximately age 25 for most people, both are required to reasonably have a chance at significant fat loss, whether it is 5 pounds or 50 pounds you want to lose. First we’ll look at eating and then exercise.

Eating is not as simple when it comes to losing weight, or more accurately fat, as we have been led to believe. Although counting calories is the time honored way to go, and still useful, it is more complicated than that. Foods cause hormonal changes which affect the body. Certain foods will tell the body to store energy, and the body stores the energy as fat. We want to avoid these types of foods when dieting.

It is possible to lose weight while eating the same amount of calories if we change what we eat. In general, refined foods like white rice, pasta, and white bread should be avoided. Their whole grain equivalents, for example brown rice, whole grain pasta, and whole wheat or multigrain bread, can be substituted. It is still a good idea to limit them as carbohydrates, even from whole grain sources, in excess are not good when trying to lose fat. Also, any simple sugars and starches need to be limited. This includes foods like potatoes and all fruits. Fruits are contentious, but limiting fruit does increase weight loss in most people. Try it yourself and see.

What about fats and proteins? Fat, especially saturated fat, is not healthy in excess; however fat only makes you fat when combined with lots of carbs. If you ate zero carbs, for example on the Atkins diet, you can eat all the calories of fat you want and still lose weight. Protein is important and at least 20 grams per meal, especially breakfast, tend to speed up weight loss.

Of course you can count calories or otherwise limit intake, but that may not be necessary if you eat the right foods as described above. Everyone reacts differently to foods, so you may need to experiment.

Now our words on exercise will be brief: get some. Without some exercise, fat loss is tough. It doesn’t matter much if you run marathons, do aerobic classes at the gym, or simply walk during lunch, exercise will speed up your fat loss and sometimes actually make it possible.

Fat loss depends on two things, what you eat and exercise. Skip either and your efforts may fail. Together, anyone can lose weight.