How do I start losing body fat for the summer?

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Answered by: Benjamin, An Expert in the Healthy Living 101 Category
The sun is out and summer is on the way. It's time to shed off your winter weight and be proud to flaunt yourself in the sunlight. But how exactly does one go about losing body fat? When most people think about losing weight they conjure up horrible images of tasteless foods and practically starving themselves. However, there is no reason to be afraid.



A simple way to start losing body fat is to come up with a goal. This goal should include a desired weight and a time frame in which to accomplish being at that desired weight. An example goal may look like the following: I will lose at least 5 pounds in the next month. Make sure you strive for something attainable; there is no sense in making this more difficult than it has to be.

Once you have your goal you can start implementing weight loss tactics. In the beginning, it also helps to know a few numbers. It is generally believed that a person with minimal activity only needs ten calories per pound of body weight to maintain their current weight. This means that if you weigh 180 pounds, you will need to eat about 1,800 calories to maintain that weight. So, what if you want to start losing body fat instead of maintaining it? Well, a good way to attack body fat is by eating often. This sounds counterproductive, but it works.



If you eat 6-8 small meals a day, your metabolism will actually speed up! This means that you will burn more calories, and consequently more fat in the process. But what should you eat in these meals? It is important to stress protein and down play carbohydrates when losing body fat. Even when carbohydrates are needed, you should only be eating slower digesting carbohydrates such as brown rice and whole wheat. A good meal option would be, a 4 oz piece of chicken with a half a cup of brown rice. Take this example and implement the core concept of higher protein and slow digesting carbohydrates to other meals during the day.

Another important aspect to losing body fat is exercise. To help shed the additional weight, try adding two cardio sessions a week into the meal program prescribed. These cardio sessions should never be longer than 45 minutes due to the stress it induces on the body. It is also preferable to run at a speed that allows you to keep up that pace for at least 20 minutes. If you find that your pace tires you out in only 10 minutes, it is perfectly fine and recommended to slow it down for your next session.

After losing the body fat you intended to lose, go out and celebrate with whatever makes you happy. If you love Chinese food, go out and have a great dinner with friends. It's important to reinforce how proud you are of yourself so that next time you have that winter weight to lose, you can tackle it with confidence.

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