5 Ways to lose one pound of fat

To lose one pound of fat you need to take a number of factors into account. First you need to understand the role of fat in the body, what it takes to lose fat and why fat is the cause of a number of diseases. There are many ways to do that and in this article we discuss the 5 most effective ways to lose one pound of fat.

What is fat?

Fat is unused energy stored in the body. This is a very simple explanation of fat but is enough to understand that fat is the result of excess energy (calories) consumed through food that is not burned in the body and as a result gets accumulated in the muscles and body organs. When we consume food our body processes it and takes the energy needed to carry out the normal body functions as well as give us energy to cope with our physical activities. When the calories we consume through food are too many and not used by the body as energy they are stored in the fat reserves.

Fat is not necessarily bad, on the contrary it is vital for the normal functioning of the body as it is used for building up cells, producing hormones and keeping the temperature of the body at normal levels. What is not needed is excess fat that is the cause of a number of cardiovascular diseases and the major cause of obesity.

How to lose fat?

How to lose one pound

In mathematical terms one pound of fat is about 3500 calories. In other words when you consume more calories than your body burns and this number is above 3500 you gain one pound, on the other hand when you consume 3500 calories more than you consume you lose one pound. It is a straightforward calculation and to lose one pound of fat you need to ensure that the number of calories burned are constantly more than you consume. For example if you can manage to create a 500 calorie deficit per day then in one week you will lose one pound. If your target is to lose 10 pounds in 2 months then you need to burn 580 calories more per day (10 pounds x 3500 calories = 35000 / 60 days). Have in mind that the minimum number of calories your body needs per day is about 1800-2000 so it is not recommended to go beyond this number. (see also calories to lose weight). Here are 5 of the best ways to lose one pound of fat.

1. Avoid full fat foods

Since the only source of energy is the foods and drinks we consume, by minimizing the calories we eat and drink we increase our chances of losing weight and fat. So, try to avoid full fat foods, processed foods or foods that contain sugars and artificial substances. Instead prefer low-fat foods, sugar free drinks and lots of fruits instead of snacks and sweets. Read carefully the food label of each food you consume and ensure that it is low in fats, calories and sugars. Organic and natural foods are by definition healthier and have less calories and fat than non-organic food items.

2. Prefer fat burning foods

Although there is no such thing as fat burning foods, you can give preference to foods that are fat friendly. For example low fat milk and low fat dairy products, almonds, fish, oats, whole grain, lean meat and green tea are foods that have minimum amount of fats and they are recommended for a healthy diet. Some of these can even help you burn more calories by eating them than the calories they contain and they usually called negative calorie foods.

3. Fiber, fruits and vegetables

Fruits and vegetables are full of fiber, vitamins and minerals; Fiber has the special characteristic of keeping you full for longer periods and is also wasted from the body without adding to the fat reserves. This is the reason that all diets and weight loss programs suggest that you eat 5-6 servings of fruits daily. With fruits you keep your stomach full and away from other full fat foods.

4. Cardio and fat burning exercises

Dieting is the best way to protect your body from consuming fat but the best way to lose the accumulated body fat is through exercise. Exercise is the only way to accelerate the fat burning process and burn more calories. Not all exercises are equal when it comes to fat loss since exercises that accelerate the heart beat rate generate better results. The most common form is cardio exercises (walking, running, aerobics, cycling, swimming, tennis, squash, climbing etc.). For even better results you can combine strength training exercises with cardio. Remember your goal is to increase your fat burning process so what is needed is less but more intense repetitions of the exercises (with minimum breaks) and not long repetitions with long breaks. Your goal is to push yourself to the limits so that the body will utilize the fat reserves for energy. This action is needed to actually lose more calories and in turn fat from the body. Exercising does not only make you weigh less but also look better.

5. Consistency is the key for fat loss

We mentioned above that in order to lose fat you need to constantly generate a calorie deficit between the amount of calories consumed and the amount of calories burned (remember 1 pounds = 3500 calories). The key for long term success is not to do that only once or a couple of days per week but to constantly keep the calories burned more than the calories consumed. So you need to create a diet and exercise plan and stick to that plan for some time (at least a couple of months). Make sure that you exercise 4-5 times per week for at least 45 minutes per session. Combine your cardio exercises with weight lifting and strength training exercises and ensure that you follow a healthy balanced diet with moderate consumption of fats and carbohydrates. If you do that consistently for a number of weeks you will notice results both when you weigh in and in your appearance.

How to lose belly fat safely and effectively

Before attempting to lose belly fat you need to consider the reasons that you need to lose belly fat. Is it because you have more weight than normal and this creates other health problems; is it because you want to get rid of a few extra pounds so that you will feel better or is it because your BMI shows that you weight more than what is expected for your height?  Whatever the reason, you need to ensure that you learn how to lose belly fat safely and effectively. The safest way to lose belly fat is the healthy way i.e. healthy food, balanced diet, exercise and physical activity.

Physical activity and exercise

Physical activity and exercise is the only safe way to burn more calories. The more active you are, the more calories you will burn. In simple terms this means that if you increase your levels of exercise without eating more, the extra energy needed will be taken from your fat reserves and so you will lose both fat and calories.

The best type of exercise for weight loss is the one you can do for a long time without getting bored. You do not have to join a gym or fitness class. There are a lot of exercises you can do on your own like walking, running, jogging, cycling etc that can give you good results if you perform them regularly and consistently. Make sure that you exercise for at least 30 minutes per day, 3 times per week. Remember, the more you can exercise the better and faster will be the results.

Healthy eating and balanced diet

To be able to maintain your normal weight and get ready to lose weight and belly fat, you need to follow a diet that is rich in fiber and balanced in carbohydrates and proteins. Fruits and vegetables are perfect candidates for your daily diet while foods that are high in fat, salt and sugars should be avoided or replaced with healthier alternatives. Care should also be taken on the foods that are advertised as “diet foods”. Some of these are low in fat but are high in calories while other are low in calories but high in fat. You need to read the food labels and ensure that the foods you select are both low in calories and fat. If you are not sure how to interpret the items in a food label you can get the advice of a professional nutritionist who can guide you on how to select food and drinks that are healthy and calorie friendly.

Non natural ways to lose weight

Unfortunately the weight loss industry is a very popular one and there are a number of products that promise quick results with no effort. These products have nothing to do with a healthy weight loss. A healthy weight loss excludes weight loss pills, crash diets, deprivation diets, fat burners or other chemical ways that are suppose to help you lose weight. This is not only in theory but it is proven by various studies that deal with fat loss. All studies agree that if you try to lose weight fast without following healthy guidelines you will gradually gain the weight back and in the long run you will end up with more weight.

If you are still not convinced that the best way to lose weight is the healthy way consider the following example. The person that currently holds the World record for losing the biggest amount of pounds (mainly fat), managed to lose over 400 pounds using a balanced diet and exercise and not by using weight loss pills or other methods.