Fat Loss

Fat Loss Strategies

Never before have so many people suffered from being overweight, and of those, a great number can be classified as obese. This issue is about much more than appearance; it is about health. Carrying too much weight is clearly unhealthy and can contribute to problems like heart disease, high blood pressure and much more. There are effective ways to lose fat and achieve a healthy weight. If you have recently been to a doctor and had a physical, more than likely if you have a weight problem, the doctor has already addressed this and has probably given you some tips on weight loss. If it has been some time since you have had a physical, it is important that you schedule one.

When you have your physical, your doctor will check your heart rate, blood pressure, cholesterol, blood sugar, levels of enzymes related to your kidneys and liver and more. Some of these tests will be done by sending blood samples to a lab. Another part of the physical is checking your weight and your Body Mass Index (BMI). If the doctor finds that you are indeed overweight, he or she can also indicate what your ideal weight range should be and help you with advice on healthy approaches to reducing your body fat.

Most certainly, the first suggestion will center on a sensible diet and exercise program. All too few people realize that it is not only what you eat, but when you eat it, which can be contributing factors affecting weight. In order to lose weight, the metabolism needs to be operating at a high level, and this can be aided by eating six small meals spaced throughout the day. Of course, the other consideration is that those meals consist of healthy foods, including protein, low-fat dairy, whole grains, fruits and vegetables and healthy oils, such as olive oil. Foods to avoid include fried foods, white flour, sugar, processed foods, and soft drinks. If you regularly consume alcohol, try to keep it to a minimum. Doctors usually recommend a maximum of no more than one alcoholic beverage per day for women and two for men.

The other essential part of fat loss is exercise. When you think of belly fat, you may think of crunches or sit-ups, but in reality, while that does works your muscles, it does not address the fat on top. In order to do that, you need to burn it off with cardiovascular exercise. This might include fast walking, jogging, dancing, swimming, or any other activity that gets the heart rate up and keeps it up. Aim for three to five sessions per week, starting at 20 minutes per session and adding more minutes as you gain endurance. Another activity that you will want to consider adding to your cardio routine is strength training, for both women and men, so that you tone the underlying muscles. Finally there is flexibility training which can utilize yoga or Pilates, to stretch and lengthen your muscles. By alternating these types of physical exercise you will both burn fat and tone your body, adding a sense of physical well-being to your fat loss program.

 

 

 

 

 

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