What works for one person does not always work for another.
However, there are three key factors for the loss of body fat, applicable to all:
Definition of objectives
Nutrition
Exercise
This article will give more detailed definition of the three factors mentioned above, and suggest the approach to the effective process to attack body fat.
Key 1: Definition of objectives
The first thing to do, before planning your diet and exercise, is to set goals.
Look who you are now, and what you want to be. The ultimate goal is that we want to be, well, set a realistic date of our goal will be to reach the final goal.
After setting the long-term objectives should be set in the short term, which in turn will help achieve the final goal. These goals, in fact, should be modest and unambitious, because small is the time to devote to their pursuit. Anyway, whatever it is, a real objective has to have some peculiarities:
Specific: You must be specific in establishing the real target. Example: I want to lose 4% body fat in 8 weeks.
Measurable: You must be able to measure the progress of your goal. Example: the% of fat mass can be measured via 6-8 skinfolds ( skinfold thickness ), every week.
Adjustable: you must be able to revise its target, and modify it in case of event that makes it not realistic to attain the preset period.
Realistic: Your goals must be realistic. Example: The loss of BF 4% in 8 weeks is realistic; lose 4% body fat in 2 weeks, however, is not.
Time-Base: You must set a date when you want to achieve your goal. Example: I want to lose 4% BF from 13 July to 6 September.
Key 2: Nutrition
After setting the goal, we study the diet. The diet is the most important component for fat loss, equivalent to 80-90% of ultimate success.
The "diet" should be understood as a slow change in their lifestyle. The new food program should in fact be easily implemented for the entire year.
Therefore, the "diet program" should include six principles:
Adequacy: your diet provides enough energy and nutrients to meet your needs (Wardlaw & Hampl, 2007).
Character: Do not consume more foods with the same characteristic (Wardlaw & Hampl, 2007).
Energy Control: be aware of their daily energy needs and determine how to get the nutrients. Do not exceed in calories and use foods of high nutritional value. (Wardlaw & Hampl, 2007).
Nutrient Density: select foods that provide the most nutrients for the least amount of energy (Wardlaw & Hampl, 2007).
Moderation: drink in moderation foods that contain fats and sugars (Wardlaw and Hampl. 2007).
Variety: varying food day after day (Wardlaw & Hampl, 2007).
Here are some tips on diet for fat loss:
First, determine the caloric needs (there are various methods to calculate the daily requirement , we must examine the body mass , the ' height and activity level). A first approach to fat loss is to make sure to ingest up to 500 calories less per day. Depending on how quickly or slowly you lose fat from week to week you can edit and optimize your calorie intake.
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