The Best Way To Lose Body Fat

There is one basic rule of weight loss—burn off more calories than you intake.  Does this sound too simple?  This is all you need to know for the best way to lose body fat! 

Let’s break this down a bit.  Do you know how many calories you had for breakfast this morning?  If not, you are not alone.  Many people do not count calories, but if you are really serious about weight loss you are going to need to start doing this.  Every food label has the calorie count printed on it, and for the food that you get from restaurants, you should be able to find the calorie count online. 

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Why are calories important when choosing the best way to lose body fat?  Well, 3500 calories equals one pound of fat.   This means that you must have a total deficit of 3500 calories in order to lose a pound of body fat.  I know that this sounds like a lot; however, if you cut back a little on the food and exercise, it is fairly easy to lose body fat.  If you cut back the calories you eat by 250 per day (this is approximately one can of soda) and you exercise to burn 250 calories per day every single day of the week, then you will have lost one pound of body fat.  You only need to make these small changes to see big results! 

To cut out 250 calories per day of food, you must really think about your day and even the small things that add up to 250 calories.  Do you have a candy bar out of the vending machine late in the afternoon to fight off an afternoon slump?  Do you grab a piece of candy every time you walk past your co-workers desk? Do you use extra butter on your toast in the morning?  Do you drink any type of liquids that have calories (fruit drinks, alcoholic drinks, sports drinks, fancy coffees)?  It will be easier to keep track of what you really do in a day if you start to write everything down.  I know that this sounds like a lot of trouble, but you only need to do this for one week to really see your eating patterns.  Write every single thing down that you eat and drink—and write it down when you eat or drink it, not at the end of the day when you have forgotten things.  Once you finish your day, sit down with your journal and look it over, see where you can cut out 250 calories.

To burn 250 calories per day with exercise, you must add in some form of exercise.  Don’t worry if you don’t have time in your day to head to the gym.  You can make small changes in your every day life as well.  I will give you a few ideas, but be creative, there are opportunities to add in extra calorie burn all day long.  If you are in a safe environment, you can park your car further away and walk a little extra. You could take the stairs instead of the elevator.  Walk to the water cooler a few more times a day (this is a double plus because you drink extra water too which is also very important).  Get outside and enjoy the spring weather with a co-worker or friend at lunchtime.  If you ride the bus to work, try getting off a few stops early and walking a few more blocks. 

These are just a few ideas there are many more that you can be creative with.  Go grab your journal and your walking shoes—it’s time to lose some body fat!

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