Count how many calories you’re currently consuming. You can use a food journal, app, or online calculator to help you do this accurately. Cut out about 500 calories from this number. Your end result should be what you aim for daily for slow and safe body fat loss. Do not try to follow a very low-calorie diet or consume less than 1,200 calories daily. When you’re calories are too low, you may stop losing weight or lose lean muscle mass, not body fat. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Lean protein should be included in all meals. This will help ensure you meet your daily recommended amount. Women should aim for 46 g daily and men should aim for 56 g. Lean protein sources include: poultry, lean beef, pork, legumes, tofu, low-fat dairy, and seafood. Limit or avoid sources of protein that contain higher amounts of saturated fat. Some studies have shown that a diet rich in saturated fats may increase body fat — especially in your abdomen. [5] X Research source Limit foods like: full-fat dairy, fatty cuts of meat, and butter.
It’s generally recommended to consume about five to nine servings of fruits and vegetables each day. Aim for one to two servings of fruit and the rest should be vegetables. [6] X Research source Also, when you’re choosing foods from these groups, try to choose items that are brightly colored or darkly colored. These foods are typically more nutrient-dense meaning they contain higher amounts of vitamins, minerals, and antioxidants. [7] X Research source For example, choose kale over iceberg lettuce. Try using vegetables creatively. Try them raw with a dip or in a salad, sauté them on the stove, cook them in a soup, roast them in the oven, grill them outside, or hide them in a smoothie or in spaghetti sauce and serve over spaghetti squash.
Foods that are high in carbohydrates include: bread, rice, pastries, sweets, pasta, crackers, chips, English muffins, and bagels. These highly processed grains contain little nutrition and can quickly raise blood sugar which often results in fat storage. There are other foods that contain carbohydrates like fruits and legumes; however, these foods also contain a high amount of other essential nutrients and shouldn’t necessarily be limited.
Avoid sweetened, calorie-filled beverages like sodas, juice, or energy drinks as they will add calories to your diet and may increase body fat. This is a general recommendation. The amounts of fluids needed will differ for everyone depending on their size and amount of perspiration. For example, those participating in aerobic exercise will need to drink more to help them re-hydrate. Let thirst be your first guide.
Agave nectar Barley malt Cane juice Corn syrup Dextrose Evaporated cane juice High-fructose corn syrup Malton Maple syrup Molasses Honey Sucrose Rice syrup
In general, it’s recommended to include at least 150 minutes of aerobic activity each week — that’s just 20 minutes every day. [15] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source To speed the reduction of body fat, it’s suggested to work out for longer — up to 60 minutes daily. [16] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Include a wide variety of aerobic exercises like: walking/jogging, running, biking, dancing, swimming, martial arts or boxing, and using the elliptical. Choose activities you enjoy, as this will make you more likely to stick with them. If you’re just starting out with exercise, start by building upon your current activity regimen. Whether you opt for low-impact exercises such as swimming or walking, or a more intense routine like kickboxing or weight training, aim to work out for at least 30 minutes.
Interval training combines both very high- and moderate-intensity exercise. These workouts are usually done for shorter periods of time. An example of interval training is: 1 minute of sprinting followed by 3 minutes of jogging. This cycle would be repeated several times, for about 20 minutes total (not including your warm up and cool down). Interval training is shown to burn more calories from fat and keeps your metabolism elevated up to 24 hours after you’ve completed the workout. [18] X Research source
It’s recommended to include strength training two to three days a week for at least 30 minutes. [20] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source It’s important to work all large muscle groups throughout the week. Always include at least two days of rest and recovery between strength training routines. Your body and muscles need time for adequate recovery, otherwise performance may suffer over time. [21] X Research source
Think about how much you move or how many steps you take in a day. How can you increase that? A few ways to increase movement in your day include: do leg lifts while you sit at your desk or stand or do knee raises during commercial breaks. Add more steps to your day by: taking a walk break during lunch, taking the stairs instead of the elevator, parking farther away from your destination, and walking to places that are close to you (like the grocery store or pharmacy).
Exercising regularly can help manage stress levels. If you’re feeling overwhelmed or overly stressed, take a 10-minute walk to help yourself calm down and unwind. Try yoga, which can be meditative. Engage in other activities that will also help you relax. You can listen to music, read a good book or magazine, journal, get together with friends, or watch a movie. Try meditation, deep breathing, positive visualization, and progressive muscle relaxation. If you’re having trouble managing stress levels, consider talking to a therapist or behavior specialist. These health professionals will be able to coach and guide you to better stress management. Avoid relying on tobacco, alcohol, caffeine, or other drugs.
It’s recommended to get between seven and nine hours of sleep each night. You may need to go to bed earlier and wake up a little later (if possible) to help you increase the amount you sleep each night. Adequate rest also helps improve athletic performance in addition to helping you manage your hunger signals throughout the day.
In general, average healthy adults should consume no more than 3 – 4 oz of protein, 1/2 cup of grains, 1/2 cup of fruit, and 1 cup of vegetables per serving. Use measuring cups or a food scale to help keep you on track with your portions. You can also use smaller plates, bowls, and cups to physically limit how much food you can serve yourself in one sitting. Consuming more than the recommended portions of foods may increase your risk of gaining weight and increasing total body fat.
Start a journal prior to making any changes. You might make notes about what you plan to change, your timeline, and any other ideas or thoughts you have. Think about keeping track of your foods and beverages. Logging what you eat has been shown to help people stay on track. [27] X Expert Source Tiffany Stafford, CPTPersonal Trainer Expert Interview. 26 March 2020. It will also allow you to see any slip-ups or help you determine if what you’re eating is affecting your success. [28] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Also keep track of any measurements you take like your weight.
Studies have shown that weekly weigh-ins help people stay on track and on target. You’re more likely to be successful long-term if you continue to self-monitor and check-in with your weight. [29] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Ideally, weigh yourself about one to two times a week. It might be harder to see accurate progress if you’re weighing yourself daily due to normal fluctuations in body weight. For the most accurate measure of your progress, weigh yourself on the same day of the week, at the same time, and in the same clothes. First thing in the morning, before eating or drinking, before dressing, but after using the restroom is best.
Prior to starting your diet and exercise program, take a variety of measurements. These will help you see where you’re losing the most fat. Typical places to measure and track are: waist, hips, bust, thighs, and upper arms. Keep these measurements in a journal. Every month, re-measure yourself to help you track your progress. If your weight is staying the same, but your measurements are smaller and you have been working out, you are likely gaining muscle and losing fat, which is a healthy improvement.
Many gyms offer body fat percentages as a free service to their members. Ask a staff member or trainer at your local gym for more information. You may also ask your doctor or physician if they have the equipment in their office to evaluate your body fat percentage. There are devices you can purchase for home use, but these typically take a lot of experience and practice using. Your margin of error will most likely be much larger compared to a health or fitness professional doing the tests for you.
